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TOPIC: Taking a protein shake before bed?

 
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October 12, 2012 2:56 PM
Say I have dinner at 9.00pm and sleep at 12am-ish. Should I drink a protein shake just before bed or only have dinner 3 hours before (and not take any protein afterwards)? I generally sleep 6-8 hours a day.

I was advised to use casein protein just before bed, but I've stopped because I don't handle casein well I think, so I've currently switched to unflavoured soy/vegan protein isolate, and mix it with 1 teaspoon of flaxseeds, pure cocoa, greens powder and green tea extract to offset protein degradation over the course of the night.

Also, any suggestions on the amount of protein? I'm 20, 5"8' (172cm), 66kg (145lbs) and want to build some muscle and of course cut the lower ab fat, but both will take time of course! I'm currently having about 40g of protein before bed.

Thanks.
October 14, 2012 4:16 AM
Any help?
October 14, 2012 4:27 AM
What time of the day are you working out?
  28834057
October 14, 2012 4:32 AM
Either 1 hour after breakfast or an hour after lunch or my mid morning snack. I didn't think that would even matter?
October 14, 2012 4:37 AM
Then I would have it morning/ midday. As well as building muscle, keeping you full, energy and all those benefits, it helps in muscle recovery. So I would have it after your workout.
  28834057
October 14, 2012 6:32 AM
Post workout you need to replace both glyogen and amino acid levels, and I have a recovery drink for that. I think you are misunderstanding my question, I'm talking about muscle growth overnight.
October 14, 2012 6:48 AM
If its to meet your daily goals thats fine, but the general point is as we are all under eating it would make more sense to 'eat' it when you still have stuff to do!
  11263458
October 14, 2012 6:52 AM
food intake timing makes no difference as far as benefits or detriments to your health or progress. It's what you can do over the long haul that matters...
October 14, 2012 6:53 AM
QUOTE:

, I'm talking about muscle growth overnight.


it doesnt work that way
October 14, 2012 6:53 AM
Don't even ask here, you will get answers all over the board. And someone is sure to show up to tell you everything you're doing completely wrong, and how you'll probably get cancer and die.
October 14, 2012 6:57 AM
I know a lot of folks who have protein shakes at bedtime-whatever helps you eat your macros I would say :) . As far as what kidn of protein and how much I don't know about that. Most people say whey is most easily absorbed. Good luck!
Edited by marathon64 On October 14, 2012 6:57 AM
October 14, 2012 7:00 AM
If I were you I would ask on another board. Maybe one where people are doing weight training. I know that when you are sleeping digestion is slowed.
October 14, 2012 7:03 AM
If you are going to ask that question on MFP, I suggest you send FR's out the men & women body builder / lifters who are extremly familar with this subject matter. Become their friends then send them messages. They will happy to help you.

You need accurate information so you need to ask those that use the proteins & additives.
October 14, 2012 7:03 AM
I agree that answers will be all over the board, as there are many schools of thought concerning "bedtime protein". Personally, and I am no expert, but I prefer to have a casein shake about a half hour before bed (24 g protein). This is simply to keep your body fed while you sleep (I hate waking up hungry). It all depends on your personal goals though. If you have a hard time with the casein powder, try mixing whey with some milk, or just having a natural source of slow-digesting protein before bed (eg cottage cheese, yogurt, etc.)
Hope this helps! As I said, I am in no way an expert, and this is simply from my opinion/experience.
  9019423
October 14, 2012 7:14 AM
QUOTE:

Say I have dinner at 9.00pm and sleep at 12am-ish. Should I drink a protein shake just before bed or only have dinner 3 hours before (and not take any protein afterwards)? I generally sleep 6-8 hours a day.


Have you hit a sufficient amount of total protein for the day after dinner? Let your macro needs dictate whether or not you have additional protein.

QUOTE:

Also, any suggestions on the amount of protein? I'm 20, 5"8' (172cm), 66kg (145lbs)


You'll probably be fine somewhere in the neighborhood of ~125-135g.

QUOTE:

and want to build some muscle and of course cut the lower ab fat,


I would choose one or the other and focus on that.

Are you eating in a calorie deficit or surplus?
What size is your deficit/surplus
What is your TDEE
What is your training protocol
Do you know your lower limit for fat intake and do you know how many carbs you need?

I believe all of the above are vastly more important than whether or not you have a shake at night, in terms of how they will effect progress over time.
Edited by SideSteel On October 14, 2012 7:14 AM
October 14, 2012 7:21 AM
QUOTE:

Post workout you need to replace both glyogen and amino acid levels, and I have a recovery drink for that. I think you are misunderstanding my question, I'm talking about muscle growth overnight.


This actually depends.

Regarding glycogen -- the only time you really need to concern yourself with rapid glycogen replenishment would be under a condition where you're depleting glycogen (which, depending on your training, you may not be) AND you have another training bout coming up soon (same day) that requires glycogen.

Think of it this way: You train. Are you eating a meal or two in between your next training session? Glycogen will replenish itself in that time and through that normal food intake.

The reason I'm mentioning it: You may be ingesting additional calories in your shake thinking that you must rush that glycogen restoration process, and those calories could be used on more satiating food.

All that being said there's no harm in what you're doing.
October 14, 2012 7:25 AM
QUOTE:

Don't even ask here, you will get answers all over the board. And someone is sure to show up to tell you everything you're doing completely wrong, and how you'll probably get cancer and die.


LOL agree!
I <3 you for this answer!

As a gainer,/ maintainer, I often have a protein shake before bed just to keep me full, I have heard there are benefits to having one then too, but here you are going to get every answer under the sun, try it and see.

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