The shake before bedtime is just as effective during the day
A shake before you go to bed stimulates muscle growth and does not make you fat, we wrote earlier. This is still the case after the publication of the nutrition scientist Jordan Joy in the Journal of the International Society of Sports Nutrition. But we can now add that you can also drink the same shake during the day.
The researchers divided 13 men aged 18-25 years, all of whom had experience with strength training for several years, into 2 groups. One group drank a shake with 35 grams of casein every day for 10 weeks just before bedtime, the other group took that shake during the day: at least 6 hours before bedtime, and not just before, during or just after training.
During the 10 weeks that the experiment lasted, the men trained the same way 4 days a week, and they all ate the same. Every day the men consumed 1.8 grams of protein per kilogram of body weight.
The research was funded by Dymatize [dymatize-athletic-nutrition.com] - recently acquired by Active Nutrition [active-nutrition-international.com] - and Dutch dairy producer Friesland Campina [frieslandcampina.com].
The athletes who drank a casein shake before they went to sleep, built up just as much muscle mass as the athletes who drank their protein shakes during the day.
The time of intake also had no effect on the increase of strength. The 1RM at bench press and leg press increased in both groups the same - by 5-7 and slightly more than 80 kilos respectively.
"The results of this study suggest that strategic, performance-supporting nutrition should be considered on a 24-h basis to optimize positive net body and muscle protein balance", summarize the researchers.
"Supplemental protein provided prior to sleep supports positive changes in muscle hypertrophy and strength in a manner like earlier in the day and in greater proximity to the timing of the training session. Therefore, night time consumption of protein may not be a special time period for protein consumption, but it may be treated as an equally effective time to consume protein to meet protein intake goals."
"These findings are helpful to coaches, dietitians, and athletes as they plan nutrition and supplementation strategies to support higher levels of strength training."
J Int Soc Sports Nutr. 2018 May 15;15(1):24.
Protein shake late in the evening won't make you fat 14.02.2017
Strength training in the evening and a protein shake before bed - does it work? 29.09.2016
Protein shake before bed stimulates muscle growth 18.09.2012
Nutrition & Strength Training