The benefits of protein at night
The importance of Casein and muscle growth
You have heard it before – high protein intake leads to muscle building. I am sure you also heard that frequent meals throughout the day help boost metabolism and build and repair muscle tissue. This is all true. But what happens though when you fall asleep? An athlete looking to maximize muscle building and performance should be getting 7-9 hours of sleep for optimal results. However, that also means the body is going through 7-9 hours in a fasted state, which is not ideal for muscle building. To ignite the process of building muscle the body needs to be stimulated to create protein synthesis. The most effective way to accomplish this is to exercise with weights so as to break muscle tissue down. The second stimulus is to ingest quality protein to facilitate protein synthesis through the absorption of amino acids. The issue with sleeping – though obviously healthy and necessary – is there is no ingestion of amino acids to build the muscle.
Why taking protein at night is important
For anyone trying to achieve their fitness goals, nutrition is one of the most important aspects for success. Clean, healthy food, that is nutrient rich and provides protein, healthy fats and carbohydrates is important every day – but the timing of your nutrients is also very important. To achieve muscle size, amino acid intake should be elevated. At night however, it is difficult for amino acid intake to remain elevated for the full duration of sleep, especially if taking a rapid-digesting protein like whey hydrolysate or isolate. These types of protein break down very quickly, causing a short amino acid spike and thus a short duration of your body’s chance to grow muscle. The need for a steady amino acid “trickle” over the course of hours is needed to optimally promote growth.
Whey vs Casein Protein
We already know that whey protein, especially isolate and hydrolysate, is effective for post workout recovery because of the quick digesting process and the quick amino intake to the muscles. The problem we are now faced with is what is good for recovery over the course of hours (as in during sleep)? Athletes need the 8 hours of sleep, but the muscle building process is most effective when one is ingesting protein every 2-3 hours. So, the question arises – what should one do, aside from waking up several times during the night, to keep the muscles fed with amino acids? This is where casein protein comes in handy. Studies show that protein synthesis elevates after protein intake. Again, the problem with fast acting proteins like whey isolate is that it cannot keep amino acid elevated all night. That’s the advantage of casein protein: the slow digesting properties of casein keeps amino acid levels elevated all night while you sleep, which in turn, increases protein synthesis.
Advantage of Protein at Night
Another advantage of consuming protein at night, especially casein, is that it helps raise your REE, or resting energy expenditure. The REE refers to how many calories your burning while at rest. This also means that consumption of protein at night assists with increasing fat metabolism. Studies show that due to the slow digestion of casein, the insulin response from the body is slower, which makes your body burn more fat.
The goal is to get 40 grams of casein protein before bed. When looking at casein protein options 40 grams of protein is the equivalent of 5 cups of milk, 5 cups of yogurt, 7 eggs or only a scoop and a half of Casein-FX from AllMax Nutrition.
Taking a Casein protein, such as CASEINFX, is the most convenient way to get the 40 grams of protein necessary for protein synthesis without the added carbohydrates and fats that come with the other options.
Kinds of Casein Protein
Before taking just any casein supplement it is important to know which kind of casein you are ingesting to make sure your getting the highest quality. There are three basic kinds of casein protein; calcium caseinate, micellar casein and milk protein. Calcium caseinate is the lowest form of casein protein and often found as an ingredient in food. The lack of filtration makes this harder to digest. Milk protein is filtered from the cow to separate the protein from the milk. It contains both casein and whey with an approximate 80% casein/20% whey profile. With it’s high amino acid profile, this kind of protein is usually found in many powders and protein bars. Micellar casein is by far the best casein protein available on the market. Micellar casein is readily bioavailable and easily digestible in the body. The slow release of micellar casein is anabolic in nature and digests over a 6-8-hour period while releasing muscle building amino acids like arginine, leucine and glutamine for protein synthesis.
Knowing that Micellar Casein protein is the protein for best results
it is important to find one if the highest quality/purity, the best flavor/mixability, and the least added fats and sugars. Some companies will “amino spike” their protein powders to claim they have the highest amino acid profile. However, the problem is that the body can only absorb so many amino acids in a single sitting, so chances of you absorbing the right amino acids for protein synthesis and muscle growth decrease. Don’t be fooled by companies claiming to have the highest amino acid profile. If the amino acids aren’t helping to promote protein synthesis, muscle recovery and growth, then thy are not necessary in your protein drink.
AllMax Casein-FX is 25 grams per serving of pure Micellar Casein protein.
This means that the only amino acids are the ones that you need to get results. The slow release of Casein-FX means your body will remain in an anabolic state for longer periods. Casein-FX also contains ActivaseTM enzyme technology. These protein enzymes will break down the protein for better absorption and provides the enzyme lactase to help break down dairy.
Casein protein is vital for muscle building and protein synthesis,
especially for nighttime while your body is fasting over the course of 6-8 hours on average. You can find these sources through egg and dairy products, but unless you want to eat seven eggs or five cups of yogurt to get 40 grams of protein, then choosing a casein protein powder supplements is a more convenient way to get this accomplished. Casein-FX from AllMax is a perfect blend of the highest quality casein protein with enzymes for better absorption. 1.5 scoops are all that’s needed to provide 40 grams of high quality protein for protein synthesis and to maintain an anabolic state while you sleep. This will lead to muscle growth and better recovery needed for any athlete.
- 25 G Slow-Release Protein per Serving
- Enzyme activated protein absorption
- Zero Non-Protein Aminos
- Next Level Night Time Supplementation