Imagine sleeping like a baby and waking up like a daisy. Well, the secret may be a spoonful of casein protein. New research occupies an important FOMO in the fitness world. Eating 40 grams of protein before sleep increases the staggering 22% of protein at night. Yes – When you dream of waking up for that holiday, you may just be sleeping.
Casein is a slow digestive protein found in dairy products. Unlike whey protein, which is rapidly flooding, casein gradually releases amino acids throughout the night. If feeding muscles every day isn’t your first choice, soy or pea protein isolates are worth competing. The trick is to keep it lightweight and easy to digest so that you feed your muscles without breaking down. For added benefit, you can mix casein with almond butter or flax seeds, which helps slow digestion and enhance nutrient absorption. Turmeric milk (Haldi-Doodh) is also a good choice.
Night shift muscles
The buzz of proteins is conducted from the lab coat and the lab room. “It helps muscle repair and growth and supports the body’s overnight metabolic process,” explained Dr. Pearlsy Grace Rajan, senior consultant at Chennairera Hospital. “It also promotes better insulin sensitivity and positively affects hormone balance, especially growth hormone levels.”
Biology, night is a period of intense internal activity in which our body absorbs everything
We’ve been experiencing it all day. Some scientists recommend bedtime protein
Can help older people maintain muscle mass, age-related sarcopenia.
Hormonal plot
Human growth hormone (HGH) is naturally secreted during sleep, especially during the first few hours. This hormone is key to muscle growth, tissue repair and fat metabolism. Now, if your body has been filled with protein, HGH can maximize its impact by diving into its favorite snacks (amino acids).
You can’t just shake the double chocolate protein shake at 11pm and want to sleep like a baby. The key is to do this for you. “Total daily intake of protein is the most important,” said Dr. Ram Chidambaram, senior shoulder and upper limb surgeon and sports medicine expert at ChennanmGM Healthcare. The International Society of Sports Nutrition recommends increasing high-quality protein by 20-40 grams every 3-4 hours every 3-4 hours. “Post-exercise protein is essential for immediate recovery. However, during overnight fasting, pre-cyst proteins, especially casein, support the synthesis of muscle proteins,” he said.
Sleep also helps balance cortisol (stress hormone) and insulin sensitivity. Both play a crucial role in muscle retention and fat loss. No protein can replace good sleep hygiene. If your sleep schedule is messy, you’ll scroll until 3 a.m., or your bedroom feels like a nightclub, and no protein fairy can save you. “A good protein intake before sleep (20 to 40 grams) can retain muscle mass and strength,” said Dr. Rajan. “This is crucial for maintaining function and vitality as you age.”
Try ze & don’t know
If you are not lactose resistant, choose a lactose-free casein or a vegan diet. Avoid protein bars filled with sugar and process fillers – they are more like candies with gym members. Instead, if you find it fancy, use nut butter, oatmeal, oatmeal or homemade protein laddoos thinking smoothie.
Don’t overdo it. More protein does not mean more profit. Aim at 30-40 grams maximum. More may lead to bloating or poor sleep quality. “For individuals without kidney disease, a moderate high-quality protein intake is safe.” But for those with existing kidney problems, a high-protein diet increases the stress on the kidneys and may worsen kidney function over time.
Protein before sleep is not a magic bullet, but it is a sharp tool, especially for people who are trying to build muscle, lose fat, or recover faster from exercise. Night shift workers, early morning gyms, athletes and even weekend warriors can benefit.
“There is no research to prove that eating protein in front of the bed can interfere with sleep quality or brain activity,” said Dr Pankaj Agarwal, head of the Department of Neurology at Gleneagles Hospital in Mumbai. It is crucial to consult experts and clarify the questions. “Night protein intake is safe, but heavy or scheduled meals can disrupt sleep or cause insomnia. Sleep disturbances can damage memory, mood and cognitive function,” added Dr Pankaj.
