It's an issue beginner bodybuilders address early on, and if you fall within this category, it's critical to know the importance of consuming protein before you go to bed each night. The amount of time that passes between last night's dinner and this morning's breakfast can span 12 or more hours. Your body needs a steady flow of nutrients and amino acids during this time. Consuming a protein shake before bedtime is an effective strategy, but whey protein might not be the best choice. Before trying any type of protein supplement, consult your doctor.
Whey Absorption
Whey protein is referred to as a fast-absorbing protein. It causes your blood amino acid levels to increase by about 300 percent after just one hour, according to bodybuilder John Berardi. This situation is ideal for building new muscle tissue, but not for long-term prevention of muscle catabolism over an eight-plus-hour period. Muscle catabolism occurs when your body breaks down muscle tissue to get the energy it needs from amino acids. The effects of whey occur far too quickly to say it's an ideal choice for nighttime protein shakes.
Blood Amino Acid Levels
A spike in blood amino acid levels occurs any time you consume protein, which breaks down into individual amino acids that are then absorbed into your small intestine. These amino acids circulate through your bloodstream and help support muscle growth and maintenance. Whey is superior to other proteins in terms of creating an environment for muscle growth due to large spikes in blood amino acid levels that range from 300 percent above baseline after the first hour to about 92 percent above baseline after two hours. Within four hours, your blood amino acid levels return to normal. This isn't long enough to get you through the whole night.
Casein
Berardi suggests choosing casein protein over whey when it comes to a pre-bedtime protein shake. Casein protein doesn't deliver the short-lived spike in blood amino acid levels like whey. Instead, it delivers a smaller increase in blood amino acid levels over a longer period of time. Berardi says casein increases blood amino acid levels by up to 35 percent over a period of seven or more hours. Casein might not be as effective as a post-workout shake compared with whey, but it is superior as a nighttime source of protein.
Exception
One technique can be used to extend the anti-catabolism effects of whey as you sleep. Mix it with milk. The protein in milk is naturally about 80 percent casein, so a whey/milk mixture might help increase your blood amino acid levels over a longer period of time. You will still get the initial burst of amino acids about an hour after consuming the supplement, but the milk will help slow down digestion and absorption of the whey for a prolonged effect. The mixture might not be as effective as casein overnight, but the milk will increase the overnight benefit of whey.
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