{"id":3211,"date":"2021-06-06T17:07:00","date_gmt":"2021-06-06T09:07:00","guid":{"rendered":"https:\/\/uathnc.imsinoexpo.cn\/?p=3211"},"modified":"2023-09-09T21:48:09","modified_gmt":"2023-09-09T13:48:09","slug":"a-casein-point-consuming-pre-sleep-protein-could-boost-muscle-performance","status":"publish","type":"post","link":"https:\/\/www.hncexpo.com\/en\/2021\/06\/06\/a-casein-point-consuming-pre-sleep-protein-could-boost-muscle-performance\/","title":{"rendered":"A CASEIN POINT: CONSUMING PRE-SLEEP PROTEIN COULD BOOST MUSCLE PERFORMANCE"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3211\" class=\"elementor elementor-3211\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-72dedcd9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72dedcd9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-12bf0664\" data-id=\"12bf0664\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-217c413c elementor-widget elementor-widget-text-editor\" data-id=\"217c413c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p>A casein-rich protein shake just before bedtime may increase muscle mass and strength gains in response to resistance exercise, says a review that takes into account the timing of nutrient intake.<br><br>Maastricht University researchers point to a combination of increased dietary protein, ingestion prior to sleep and type of exercise as reasons for the gains in muscle growth and performance.<br><br>However, they held back on which factor had the edge commenting, \u201cWhether this beneficial effect on pre-sleep protein ingestion on muscle mass and strength gain during resistance-type exercise training are due to an increased total protein intake rather than by its specific timing remains elusive, and warrants further research.<br><br>As well as athletes, the review\u2019s findings may have relevance to older populations, where pre-sleep protein\u2019s combination with exercise may improve overnight muscle protein distribution.<br><br>Experts universally recognise resistance-type exercise training as effective in increasing skeletal muscle mass and strength.<br><br>This type of exercise also dictates muscle protein synthesis as well as breakdown rates, although these rates are stimulated to a lesser extent.<br><br>The muscle protein synthetic response following exercise is modifiable to the type, amount, distribution, and timing of protein ingestion.<br><br>Timing in particular is a topic of much debate with protein ingestion prior to sleep as an additional meal moment could further maximize the skeletal muscle adaptive response.<br><br>Caesin is also deemed the better protein type for overnight nutrition as it is a slow-release protein that is absorbed at a different rate when compared to faster acting whey protein.<br><br>The review includes several studies that show pre-sleep protein intake overnight increases muscle protein synthesis during overnight sleep in young adults.<br><br>According to lead author Dr Tim Snijders, assistant professor at Maastricht University, the studies have \u201cfuelled the idea that over a longer period, a pre-sleep protein supplement can maximize the strength and muscle mass gains during regular resistance exercise training\u201d.<br><br>One study of note placed 44 healthy young men on a 12-week lifting program. Half consumed a nightly pre-sleep protein shake with about 30 grams (g) of casein and 15 grams of carbs, while the other half drank an energy-free drink.<br><br>Consistent resistance training resulted in both groups ending with a bigger squat (one rep max) and bigger quad muscles.<br><br>However, the protein-before-bed group gained significantly more muscle strength and size.<br><br>The role of sleep was also taken into consideration as a factor in muscle recovery and growth with the idea that an intake of protein just before bed could see protein intake distribution improve over 24 hours.<br><br>&#8220;A survey of over 500 athletes found they were typically consuming at total of more than 1.2g protein per kilo of bodyweight across three main meals, but only a paltry 7g of protein as an evening snack,\u201d said Dr Snijders.<br><br>\u201cAs a result, lower levels of amino acids would be available for muscle growth during overnight sleep.&#8221;<br><br>The team summed up by saying that protein ingestion before sleep appeared to be effectively digested and absorbed during sleep.<br><br>This increased plasma amino acid availability, stimulating muscle protein synthesis during overnight sleep in both young and old.<br><br>\u201cWhen pre-sleep protein intake is combined with exercise performed the same evening, overnight muscle protein synthesis rates will be further increased,\u201d the review added.<br>&nbsp;<\/p>\n\n\n\n<p>\u201cProtein ingestion prior to sleep can be applied in combination with resistance type exercise training to further augment the gains in muscle mass and strength when compared to no protein supplementation.<\/p>\n\n\n\n<p>Source: Frontiers in Nutrition<\/p>\n\n\n\n<p>Shared By Will Chu<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>A casein-rich protein shake just before bedtime may increase muscle mass and strength gains in response to resistance exercise, says a review that takes into account the timing of nutrient intake. Maastricht University researchers point to a combination of increased dietary protein, ingestion prior to sleep and type of exercise as reasons for the gains &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.hncexpo.com\/en\/2021\/06\/06\/a-casein-point-consuming-pre-sleep-protein-could-boost-muscle-performance\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;A CASEIN POINT: CONSUMING PRE-SLEEP PROTEIN COULD BOOST MUSCLE PERFORMANCE&#8221;<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":2122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,63],"tags":[],"class_list":["post-3211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hnc-en","category-industry-news-en","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A CASEIN POINT: CONSUMING PRE-SLEEP PROTEIN COULD BOOST MUSCLE PERFORMANCE - HNCEXPO<\/title>\n<meta name=\"description\" content=\"The \u201cHealthplex Expo 2025, Natural &amp; Nutraceutical Products China 2025\u201d (HNC 2025) will be held during 24-26 June 2025 at NECC (Shanghai). 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