The primary purpose of a high protein diet is to help build and maintain lean muscle mass, although it might also help you lose weight by promoting satiety, or a feeling of fullness. According to the University of California-Los Angeles, or UCLA, a sedentary person needs about 0.36 g of protein per pound of body weight. Physically active people need slightly more. UCLA also says the maximum usable amount of protein your body can handle is 0.91 g of protein per pound of body weight. Consuming at or close to this amount of protein would put you in the category of following a high protein diet plan. An important part of this type of diet is eating protein before bedtime.
Importance
The purpose of consuming protein on a consistent, steady basis throughout the day is to keep your blood amino acid levels high. Amino acids are the building blocks of protein and the body's usable form of it. This ensures your muscle tissue is getting a steady stream of amino acids, which is important to help build muscle and maintain lean muscle mass. As you sleep, your body enters a state of fasting for 10 or more hours since your last meal. This can result in the loss of muscle tissue as it gets broken down and used for energy by the body. Eating before bedtime can reduce this risk.
Sleep
According to Bodybuilding.com, your body's release of anabolic hormones peaks during a good night's sleep. These are the hormones required for building and maintaining lean muscle mass. Without adequate rest at night, you are at a greater risk of abdominal obesity and loss of muscle mass due to the decreased release of these hormones. Because this is "prime time" in terms of building muscle, it's important to consume a small meal or snack containing a slow-absorbing protein to help support the muscle-building and maintenance process.
Type of Protein
Eating a big meal before bedtime is not the best way to go. Your body's metabolism slows as you sleep, so you burn fewer calories compared with when you're awake and moving about. So the best approach is to consume a low-calorie snack that's rich in protein before you go to bed. Examples of this include a slow-absorbing protein shake -- such as casein protein, small chicken breast, a few deli slices of turkey or chicken breast, or a small bowl of low-fat cottage cheese.
Considerations
Consuming too much protein before going to bed can lead to poor sleep or weight gain due to the increased number of calories. Excess protein can also cause a strain on your kidneys and liver in some cases, so you should always consult your doctor before starting a high protein diet. Your protein intake should be spaced out equally throughout the day for best results. For example, if your total protein intake is 100 g per day, you could divide it up between three main meals and a pre-bedtime snack, each of which would contain about 25 g of protein.
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