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Protein ingestion before sleep improves postexercise overnight recovery.
Peter T Res1, Bart Groen, Bart Pennings
1Department of Human Movement Sciences, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht, The Netherlands.
Medicine and Science in Sports and Exercise
|February 15, 2012
Summary
Consuming protein before sleep effectively aids overnight muscle recovery. This study demonstrates that pre-sleep protein intake enhances muscle protein synthesis and improves the body
Area of Science:
- Exercise Physiology
- Nutritional Science
- Sports Nutrition
Background:
- The impact of nutrition on post-exercise overnight recovery is not fully understood.
- Investigating the effects of pre-sleep protein ingestion on recovery metabolism.
Purpose of the Study:
- To assess the digestion and absorption kinetics of pre-sleep protein.
- To evaluate the impact of pre-sleep protein on overnight protein metabolism and muscle protein synthesis.
Main Methods:
- Sixteen young males underwent resistance exercise in the evening.
- Subjects consumed either a protein beverage (PRO) or a placebo (PLA) before sleep.
- Intravenous infusions and blood/muscle sampling tracked protein metabolism over 7.5 hours of sleep.
Main Results:
- Casein protein ingested before sleep was efficiently digested and absorbed, sustaining amino acid levels.
- Pre-sleep protein ingestion significantly increased whole-body protein synthesis rates and improved net protein balance.
- Mixed muscle protein synthesis rates were approximately 22% higher with pre-sleep protein, nearing statistical significance.
Conclusions:
- Protein consumed immediately before sleep is effectively digested and absorbed.
- Pre-sleep protein intake stimulates muscle protein synthesis during overnight recovery.
- Ingesting protein before sleep improves whole-body protein balance after exercise.
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