Benefits of Whey Protein Before Bed
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment
Although whey protein is one of the best protein sources that contains all the vital amino acids the human body needs for daily activities, you’ll have some extra benefits of whey protein when consumed before bed.
Since whey protein is a rich source of essential amino acids that play a vital role in many bodily functions including muscle building and repairing, it can benefit the body in many ways when taken before bedtime. In this article, we’ll explore the benefits of whey protein before bed according to scientific evidence. But let’s start with exactly what whey protein is.
Table of contents
- What is whey protein?
- Benefits of whey protein before bed
- Who can use whey protein before bed
- How to use whey protein
- Precautions and side effects
- Final words
What is whey protein?
Whey protein is one of the primary sources of protein found in milk products. It’s a byproduct remaining after the cheese-making process when the milk has been curdled and strained. It’s packed with ample amounts of intact natural amino acids that are essential for carrying out bodily functions that proteins execute in the body.
Whey protein is typically available in the form of powder and can be blended with fresh fruits and ice to prepare a smoothie or added to water or liquids to make a deliciously healthy shake.
Whey protein has long been used since time immemorial for improving stamina, sports performance, and addressing nutritional deficiencies or underlying health issues in the body.
Benefits of whey protein before bed
Whey protein can be an essential supplement for people who are aware of a relatively healthier lifestyle. While most people know that whey protein is highly beneficial for building a healthy body, many may not have any idea about the extra benefits of whey protein when taken before bedtime.
Here’re some most common benefits of whey protein before bed, but aren’t limited to:
Helps in recovery
The recovery process of the body is enhanced during the night when the body is completely relaxed and in sleeping condition. Whey protein supplies necessary substances such as amino acids that are essential for repairing different types of tissues in the body and aids in the recovery process when taken before bed.
Muscle protein synthesis (MPS), a crucial biochemical process for building muscle mass, is increased by bedtime ingestion of whey protein. Since amino acids play a vital role in producing energy and building muscle mass, there might be a scarcity of amino acids due to daily activities or exercise during day time. Consuming whey protein before bed may help maintain a healthy protein balance and stimulate muscle growth in the body.
Enhances energy levels
Taking a whey protein shake before bed enhances lean muscle growth and muscle repairing process during sleeping, resulting in increased strength that can help a person work out for a longer period.
A 2016 review suggests that pre-sleep protein consumption can help increase the skeletal muscle adaptive response to rigorous exercise training.
Helps in natural fat burning
Taking whey protein at bedtime not only enhances muscle protein synthesis (MPS) but also increases the metabolism process to break down this protein. As a result, the body burns calories even while sleeping, leading to natural weight loss. But, you’ll need to watch your total calories while the aim is weight loss.
Improves sleep cycle
Whey protein contains tryptophan that improves the sleep cycle in the body. Tryptophan enhances the production of melatonin and serotonin hormones that play an essential role in relaxing the brain and inducing sleep in the body.
Who can use whey protein before bed
According to experts, ingesting whey protein before bed increases the bioavailability of the amino acids in the body. Therefore, it’s beneficial for anyone who leads an active lifestyle and is interested in recovering and building muscles and increasing performance. It’s not recommended for people who lead a sedentary lifestyle and bear more weight than average.
How to use whey protein
The actual serving size of whey protein may differ from person to person depending on the activity and aim of taking. However, in most cases recommended doses range from
3 scoops to 6 scoops (around 25 grams to 50 grams) per day.
Precautions and side effects
Whey protein has a great safety profile and it’s possibly safe for most people when consumed appropriately. Overdoses may cause some rare and mild side effects. They may include headache, increased bowel movements, nausea, bloating, thirst, decreased appetite, acne, and tiredness. But these side effects of whey protein aren’t common.
Besides, if you’re sensitive and allergic to milk products, you should avoid consuming whey protein since it may cause allergic reactions. It may also interact with some medications. Therefore, always consider taking whey protein shakes a few hours before or after taking other medications.
Always check with your healthcare specialist if you’re taking any medication, or are pregnant or breastfeeding.
Whey protein is one of the greatest sources of amino acids that are essential for various bodily functions. It offers some extra advantages when consumed before sleeping. Extra benefits of whey protein before bed may include improved sleep cycle, increased energy levels, aid to natural fat burning, and increased muscle protein synthesis (MPS) among others.
Though whey protein is generally safe within recommended doses, it may produce some side effects or interfere with the efficacy of certain drugs. Therefore, it’s recommended to consult with a natural medicine practitioner or certified nutritionist prior to using whey protein supplement especially if you’re sensitive to milk products, or taking medications for any underlying health condition, or pregnant or breastfeeding.
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