One drink by 11pm may help you ‘build muscle in your sleep’

Experts have suggested that one bedtime beverage could be key to enhancing muscle growth, and it gets to work whilst you sleep. By incorporating this drink into your nightly routine, you might find yourself gaining muscle mass without logging extra hours at the gym.

Dr Mark Hyman took to Instagram to reveal a “simple, science-backed way” to aid your body’s overnight muscle repair and growth. He asked: “Did you know that consuming 40g of protein before bed can keep your body in muscle-building mode for 7.5 hours?”

He referred to this piece of 2012 research showing a significant 22% increase in muscle protein synthesis, with the added benefit of sustained muscle repair throughout the night, all without affecting sleep quality. The study involved 16 “healthy young males”, and some were given 40g of casein protein about 30 minutes before bedtime.

Everyone had engaged in resistance-type exercises earlier in the evening at around 8pm followed by “appropriate recovery nutrition” at around 9pm. Then, a selected group of test subjects had a drink with 40g of casein protein at 11.30pm, before going to sleep.

The timing was crucial as it allowed the casein to be “fully digested and absorbed” just as they drifted off to sleep. This resulted in “elevated amino acid levels” during a normal healthy sleep cycle, reports Surrey Live.

The researchers behind the study concluded: “This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise overnight recovery.”

Including a dose of protein in your pre-bedtime routine not only aids in muscle development but also offers additional health benefits. Consuming protein before bed can help curb nighttime cravings, potentially supporting weight management by keeping you feeling full.

While pre-bedtime protein can be a valuable addition to your diet, especially for those aiming to maximise muscle growth and recovery, it’s essential to be aware of potential sensitivities to ensure a comfortable night’s sleep. Before making any significant changes to your diet, consult with your doctor, particularly if you are being treated for a medical condition or taking certain medications.

Be aware of how your body reacts to consuming protein and adjust as necessary. If you experience any digestive discomfort, consider reducing the quantity or altering the timing of your protein intake. Combining protein with carbohydrates before sleep may improve the absorption of tryptophan, an amino acid that helps regulate sleep.

There are thousands of different proteins in the body that have a huge variety of roles, from supporting our immune function to keeping our muscles and bones healthy throughout life, according to the NHS. For a healthy balance of protein, consider eating lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

You don’t have to eat meat to get your daily protein intake. Consider bean, pea and lentil pulses as good alternatives, which are also low in fat and a good source of fibre and protein.

What is casein protein?

Casein protein is a type of protein found in milk, primarily cow’s milk. It is a “slow-digesting” protein, absorbed by the body at a slower rate compared to other proteins like whey.

While casein is naturally present in cow’s milk and other dairy products such as cheese and yoghurt, it is also a popular protein supplement. This might be a more feasible way to achieve Dr Hyman’s recommended 40g, as you would need to consume a substantial amount of dairy just before bedtime to reach this target naturally.

A standard 1-litre serving of cow’s milk contains approximately 32g of protein, 25.6g of which is casein. Supplements can be found at most health retailers, including places like MyProtein, where 1kg costs £27.99for instance.

Customers have praised this brand, describing it as “wonderfully priced” and typically “mixes well into liquids.” However, some have noted that it “seems to go everywhere” and “didn’t taste as nice as other brands.” Other online brands also offer similar powdered products. Protein Works (£22.99 for 1kg) and Bulk (£32.29 for 1kg) are two examples among many.