Boost Your Endurance with a Pre-Sleep Protein Boost
Forget the stereotype of protein shakes only being for bodybuilders. New research shows that consuming protein before bedtime can significantly benefit endurance athletes, too. This latest study adds to the growing body of evidence that supports the power of protein for all types of exercise enthusiasts.
While strength athletes have long understood the benefits of pre-sleep protein for muscle growth and recovery, scientists have sought to uncover its impact on endurance performance. This new research, published in March 2023, sheds light on how pre-sleep protein intake affects both Myofibrillar and Mitochondrial protein synthesis.
Myofibrillar protein synthesis is responsible for building the structural proteins in muscle fibers, leading to increased size and strength. Mitochondrial protein synthesis, on the other hand, focuses on building proteins within cells’ "powerhouses," the mitochondria, leading to enhanced energy production and overall endurance.
The study involved 36 healthy men who engaged in an hour-long cycling workout at 60% of their maximum capacity. Three hours post-workout, participants were divided into three groups: one received a placebo drink before bed, while the other two groups consumed either whey or micellar casein protein (45 grams each). Blood tests and muscle biopsies were conducted to analyze the effects of protein consumption.
The results were compelling. "It’s clear that pre-sleep protein ingestion facilitates skeletal muscle conditioning following endurance training and helps athletes to improve endurance training efficiency. As endurance athletes typically don’t consume much protein prior to sleep, pre-sleep feeding represents an important and often overlooked opportunity…" the researchers concluded.
Both whey and casein proved effective in boosting both Myofibrillar and Mitochondrial protein synthesis. While whey provided a quicker surge in amino acids, casein offered a more sustained release, ultimately demonstrating that both types of protein delivered the desired results.
The bottom line? Adding a protein shake to your pre-sleep routine, whether it’s whey, casein, or a blend, can be a game-changer for your endurance training.
Think of it as fueling your recovery while you sleep.
Want to replicate this study’s impactful results? Opt for a two-scoop shake 30 minutes before bed. If you’re worried about nighttime bathroom trips, turn it into a protein pudding by adding a bit of cold water to achieve a thicker consistency.
Remember, optimizing your recovery is just as important as your training itself. By incorporating this simple pre-sleep protein strategy into your routine, you can enhance your endurance and take your athletic performance to the next level.
Reference:
Trommelen, et al. "Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial." Original Research Article, 01 March 2023.
