NUTRITION – PROTEIN – BEFORE SLEEP – AGING


2 RESEARCH ARTICLES + 1 GRAPHIC – CLICK ON GRAPHIC TO ENLARGE


 August – 2017
– Our new study shows that pre-sleep protein ingestion is effective at stimulating overnight muscle protein synthesis (‘muscle growth’) in older adults, but that you need a relatively large 40 g dose
– We have previously shown that the ingestion of 40 g pre-sleep protein stimulates overnight muscle protein synthesis (MPS) in healthy young men
– In a follow-up study, we provided 30 g (with or without additional leucine) of pre-sleep protein, but this did not appear to be sufficient to get a robust increase in overnight MPS
– This was a bit surprising because 20 g of protein gives a near-maximal increase in MPS during the day
– A possible explanation is that MPS during the day is measured over a much shorter period than a 7.5 h overnight period
– So perhaps you simply need more protein to keep MPS sustained over a longer a period such as a whole night

PROTEIN BEFORE SLEEP INCREASES OVERNIGHT MPS IN OLDER MEN – 2017


Kouw IW1,2Holwerda AM1,2Trommelen J1,2Kramer IF1,2Bastiaanse J1Halson SL3Wodzig WK4Verdijk LB1,2van Loon LJ5,2.
METHOD
– 48 older men (72 ± 1 y) ingested:
A) 40 g casein (PRO40)
B) 20 g casein (PRO20)
C) 20 g casein plus 1.5 g leucine (PRO20+LEU)
D) or a placebo before sleep
CONCLUSIONS
– Protein before sleep is properly digested and absorbed throughout the night, providing MPS during sleep in older men
– 40 g protein before sleep increases MPS during overnight sleep


PHYSICAL ACTIVITY PERFORMED IN THE EVENING INCREASES OVERNIGHT MPS TO PRE-SLEEP PROTEIN IN OLDER MEN – 2016


Andrew M Holwerda4, Luc JC van Loon
BACKGROUND
The age-related decline in skeletal muscle mass is partly attributed to anabolic resistance to food intake
– Dietary protein ingestion before sleep could be used as a nutritional strategy to compensate for anabolic resistance
METHODS
– 23 healthy older men age: 71 ± 1 y were randomly assigned to ingest
(1) 40 g protein before going to sleep with (PRO+EX)
(2) or without (PRO) performing physical activity earlier in the evening
RESULTS
1. 54% ± 2% of PRO-derived amino acids appeared in circulation throughout overnight sleep
2. Overnight MPS were 31% and 27% higher in the PRO+EX than in the PRO treatment
3. More dietary protein-derived amino acids were incorporated during overnight sleep in PRO+EX than in PRO treatment
CONCLUSION
– Physical activity performed in the evening augments overnight muscle protein synthetic response to pre-sleep protein
– It allows more of the protein-derived amino acids to be used for de novo muscle protein synthesis during overnight sleep


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