Peddle, Protein, Sleep
Lifters get better results when they have protein before sleep. But what about endurance athletes? Check out the new science.
Multiple studies, plus the experiences of real-life lifters, tell us that consuming protein before bed leads to more muscle and strength gains. In short, consuming 20-40 grams about 30 minutes before sleep stimulates whole-body protein synthesis.
Lifters know this, but what about endurance athletes? Does pre-bed protein help them? Yes, for sure, but in a slightly different way. Check out this new study.
The Protein Synthesis Study
When you think of protein synthesis, you're probably thinking of the myofibrillar type because you're a musclehead. Myofibrillar proteins, like actin and myosin, are the key components of fibers responsible for muscle contraction. Myofibrillar protein synthesis refers to the production of these structural proteins. This process is crucial for size and strength gains.
But there's another type of protein synthesis: mitochondrial. This one is all about the production of proteins within mitochondria, the powerhouse of cells. Mitochondria are responsible for energy production. The proteins synthesized are primarily involved in energy metabolism. This type of protein synthesis is essential for improving endurance and energy efficiency.
Myofibrillar and mitochondrial protein synthesis are critical for muscle function and recovery, and this study looked at both.
Researchers took 36 healthy men and had them do an hour-long workout on a stationary bike at 60% of their maximal workload capacity. About three hours later, some got a placebo drink 30 minutes before bed while others consumed either whey or micellar casein, both 45 grams. There were lots of blood tests and muscle biopsies performed, but let's skip to the results.
What Happened?
- Pre-sleep protein ingestion stimulates myofibrillar and mitochondrial protein synthesis, even with a cardio-type workout.
- The placebo group, of course, didn't see any benefits. However, overnight myofibrillar protein synthesis rates were 18-35% higher following protein ingestion. Overnight mitochondrial protein synthesis rates were 23-37% higher.
- Both whey and casein worked. As expected, the whey group experienced a greater initial rise in circulating plasma amino levels and lower levels upon waking compared to micellar casein protein, which experienced a more sustained release of amino acids. Still, both types of protein did the trick with both types of protein synthesis.
- The researchers concluded: "It's clear that pre-sleep protein ingestion facilitates skeletal muscle conditioning following endurance training and helps athletes to improve endurance training efficiency. As endurance athletes typically don't consume much protein prior to sleep, pre-sleep feeding represents an important and often overlooked opportunity..."
The Take-Home Message
All types of exercisers benefit from pre-bed protein. It's not just a bodybuilding strategy.
This study used either whey or micellar casein separately, but both types of protein have their advantages. A blend is the best of both worlds. Metabolic Drive (Buy at Amazon) contains both. To replicate this study, have a two-scoop shake 30 minutes before hitting the sack.
If you're worried about peeing in the middle of the night from all that pre-bed liquid, just make it into a pudding: Add two scoops to a bowl and just enough cold water to get a pudding-like consistency.
References
- Trommelen, et al. "Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial." Original Research Article, 01 March 2023.