Protein Supplementation Before Bed Increases both Muscle Mass and Strength in Healthy Men

by | Apr 29, 2016 | 2015, Fitness and Exercise, Men's Health, Proteins

Written by Greg Arnold, DC, CSCS. Of the 39 healthy men who weight trained for 12 weeks, those who supplemented daily with a 746 calorie protein drink before bedtime increased muscle fiber by 228% and were able to lift 26.1% more weight than the placebo group.

Research for the past 20 years has proven the necessity of proper protein supplementation after weight training to build muscle mass and strength (1, 2). Now the question of the timing of protein supplementation is the subject of debate on finding ways to maximizing these size and strength gains (3). A new study (4) suggests protein supplementation before bed may be another method to improve muscle size and strength.

The study involved 39 healthy men aged 22 to 24 who participated in a 12-week weight training program. Nineteen of the men consumed a placebo drink containing zero calories (and therefore no protein) before bed and the other 20 men consumed a protein supplement containing 27.5 grams of protein (13.75 grams of casein and 13.75 grams of casein hydrosylate), 15 grams of carbohydrate, and 0.1 grams of fat (746 total calories).

Before and after the study, muscle fiber size was measured and the total amount of weight lifted in six different strength exercises with an exercise called 1-rep max (1RM) (leg press / leg extension / chest press / shoulder press / horizontal row / vertical pulldown) were completed by each subject.

After 12 weeks, those in the protein group saw a 228% greater increase in the size of a type of muscle fiber called a Type II fiber compared to the placebo group (2319 vs. 1017 micrometers2-increase, p < 0.001). In addition, those in the protein group saw a 26.1% greater increase in the total amount of weight lifted with the 1RM compared to those in the placebo group (360.8 vs.286-lb total weight increase across the six strength exercises).

When suggesting why bedtime supplementation produced the size and strength benefits, the researchers pointed to studies showing that dietary protein provided before sleep resulted in “proper overnight dietary protein digestion and absorption, allowing net muscle protein buildup during overnight sleep” (5, 6). They concluded that “Protein ingestion before sleep represents an effective dietary strategy to augment muscle mass and strength gains during resistance exercise training in young men.”

Source: Snijders, Tim, et al. “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.” The Journal of nutrition 145.6 (2015): 1178-1184.

© 2015 by the American Society for Nutrition

Posted May 12, 2015.

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY.  You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his website at www.PitchingDoc.com.

References:

  1. Biolo G, Tipton KD, Klein S, Wolfe RR. An abundant supply of amino acids enhances the metabolic effect of exercise on muscle protein. Am   J Physiol 1997;273:E122–9
  2. Koopman R, Walrand S, Beelen M, Gijsen AP, Kies AK, Boirie Y, Saris WH, van Loon LJ. Dietary protein digestion and absorption rates and the subsequent postprandial muscle protein synthetic response do not differ between young and elderly men. J Nutr 2009;139:1707–13
  3. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN Loon LJ. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc 2012;44:1560–9
  4. Snijders S.  Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men.  J Nutr 2015 Apr 29. pii: jn208371. [Epub ahead of print]
  5. Groen BB, Res PT, Pennings B, Hertle E, Senden JM, Saris WH, van Loon LJ. Intragastric protein administration stimulates overnight muscle protein synthesis in elderly men. Am J Physiol Endocrinol Metab 2012;302:E52–60
  6. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN Loon LJ. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc 2012;44:1560–9