NUTRITION-PROTEIN-BEFORE-SLEEP


PROTEIN BEFORE SLEEP


WHY?


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WHAT TYPE OF PROTEIN?


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HOW MUCH PROTEIN?


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AGING


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RESEARCH 


TROMMELEN’S FACEBOOK PAGE → NUTRITION TACTICS
FACEBOOK ENTRY MAY 24 – 2017
PREVIOUS STUDY
– We have previously shown 40 g casein protein stimulates overnight MPS
– This was after a day of protein intake, a protein-rich dinner at 5 pm, resistance exercise at 8 pm, immediately followed by post-workout nutrition (20 g protein)
– Subjects either got a placebo or 40 g casein protein prior to sleep
– Overnight MPS was approximately 22% higher in the group that got the supplemented extra protein prior to sleep
– Prior exercise allows more of the pre-sleep protein-derived amino acids to be utilized for de novo muscle protein synthesis during sleep

CURRENT  STUDY
– In the current study, we wanted to see if you really needed that 40 g dose or that less protein would also be effective
– We used the same experimental design as in the previous study, but this time 30 g casein protein
– 30 g pre-sleep casein did not appear sufficient to stimulate overnight MPS
– We also had a third group that had 30 g of casein with added 2 grams free leucine
– Leucine is the amino acid that is most potent at stimulating MPS
– 30 g of casein with the added leucine also didn’t appear sufficient to stimulate overnight MPS
– So it appears you really need at least that 40 g pre-sleep protein to get a measurable increase in overnight MPS
SUMMARY
– So why is 30 g prior to sleep not enough? 
– We think this is because the MPS response during the day in those protein dose-response studies is measured over 4 hrs after protein ingestion
– In contrast, we measure MPS during a much longer 7.5 h overnight period
– We think the 30 g of protein is ‘working’, just not enough to detect it with this design
– So the practical takeaway is that you need a large amount of pre-sleep protein (40 g or more) if you want to optimize overnight MPS
– The protein you had earlier in the day has little to no influence


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