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Night Protein

PHOTO: Johannes Dahler/Pixabay

Protein before bed rest improves recovery and muscle building during the night

Taking a protein-rich late meal before going to bed after strength training, supports recovery and muscle protein synthesis. What has long been known to experienced bodybuilders and endurance athletes was scientifically confirmed a few years ago in a study by first author P. T. Res at Maastricht University Medical Centre. The influence of an additional protein intake shortly before going to bed was investigated with regard to digestion, absorption and protein metabolism during the nightly recovery phase after resistance exercise. Immediately after an evening strength training session, all participants received a usual portion of carbohydrates (60 g) and protein (20 g) for regeneration. In addition, they were given a drink with or without 40 g casein 30 minutes before bedtime. During the night (7.5 h) this protein was effectively digested and absorbed, leading to a rapid increase in circulating amino acids, which was maintained throughout the night. Overall, the additional amount of protein before bed increased muscle protein synthesis by approximately 22% and resulted in a significantly improved net protein balance.

The most effective protein products for the night
Right after training, it is recommended to take a WEIGHT PLUS or RECOVERY SHAKE. If you also want to take creatine, ideally use the MASS GAINER. The MULTI PROTEIN is excellently suited as a late-meal protein shake, since it is based on slowly available, microfiltrated, natural whole milk protein (approx. 80% casein, 20% lactalbumin, no caseinate) and thus ensures a long-lasting amino acid influx into the blood during the night. Or you can use pure CASEIN, which is also offered in filtrated, micellar (native) quality by SPONSER.

Reference
Res PT et al.: Protein ingestion before sleep improves postexercise overnight recovery, in: Med Sci Sports Exerc. 2012 Aug;44(8):1560-9.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

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Fitting products

Casein
EUR CHF 0.00
  • night-time protein supply (so-called "night protein")
  • micellular casein with native protein quality (CFM technology)
  • for growth and maintenance of muscle mass
Multi Protein
Multi Protein Short info
EUR CHF 0.00
  • Multi-component protein: whey, casein and egg albumin
  • Versatile range of application: muscle building, recovery, meal replacement
  • High content of essential amino acids incl. BCAA
  • filtered, native milk protein quality
Recovery Shake
Recovery Shake Short info
EUR CHF 0.00
  • Combines carbohydrate and protein sources
  • Wide effect spectrum: energy, growth, maintenance
  • Enriched with L-leucine (total 6 g BCAA) and L-glutamine (3 g per 100 g)
Mass Gainer
Mass Gainer Short info
EUR CHF 0.00
  • High quality support for trainings with all-in-one character, for ambitious athletes
  • High quality protein sources from cross-flow microfiltration and ultrafiltration
  • No artificial sweeteners