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If you think your post-workout is gooey; try to swallow the fact that you have misused your protein. Or at least, unless you participate in a certain nocturnal ritual, you realize that your "winning game" has room for nutritional improvement.
Although conventional wisdom recommends you drink your protein shakes early in the morning (or immediately after a workout), a new study from the School of Nutrition and Translational Research in Metabolism (NUTRIM) suggests adding another dose of protein just before bedtime) gains strength and muscle mbad during a regular workout to resistance exercises. "
And while protein shakes are a solid option, for those looking for variety: protein-rich pancakes, peanut butter cookies and banana protein muffins (to name a few) will produce the same effect if you put enough protein-rich ingredients in your products.
The relationship between protein consumption and one's ability to build muscle is well established. That is why so many athletes and sports fans drink protein shakes after training. However, the difference between this study is that it has studied the timing of protein intake – especially just before bedtime – and its impact on the muscle protein synthesis capacity.
Just this week, a new article has been published in Frontiers in Nutrition, which involved scientists from NUTRIM in Maastricht, examined data from 44 "healthy young men participating in a 12-week lifting program" designed to badess the effect of bedtime proteins on their earnings.
As reported by New Life Sciences Medical (NMLS), "Half of the participants received a pre-sleep protein shake containing about 30 g of casein and 15 grams of carbohydrate each night, while the rest received a drink without energy."
The result? While training increased muscle mbad in both groups (as expected), "the increase was significantly greater in the bedtime protein group and was badociated with a greater increase in and muscle size "(NMLS).
To confirm whether these gains were due to the timing of protein intake rather than an additional overall protein intake, scientists recommended continuing studies with larger samples. But the signs for lovers of protein-rich desserts are positive (well, an excuse to be at the forefront of science).
Also, according to NMLS"The available facts confirm the importance of the timing of protein consumption." So this is good news for night eaters around the world.
"Muscle recovery and growth tend to occur during sleep when muscles are not used. However, for this to happen, amino acids are needed and they are not stored by the body "(NMLS).
Increasing the level of circulating amino acids before sleeping (via the ingestion of proteins) therefore allows for greater availability for nocturnal muscle repair. So, as long as it does not have a negative impact on your sleep and is not loaded with sugar, this could be a new habit for you.
Although it varies from one individual to another, the protein intake does not seem to affect the quality of sleep nor increase the amount of fat that you store. That said, if you are serious about your training, you should consult the Holy Trinity (a physiotherapist, a nutritionist and a sleep specialist) to set up a holistic program.
Oh, and a last word of warning for those who like to eat their cake and skip their workout: this positive effect has not been as powerful as if the protein intake before sleep comes after an evening exercise.
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