Regardless if you’re bulking up or going through a cutting cycle, getting a lot of protein in your diet is crucial to support your goals. Of course, you need to workout and get plenty of sleep to build muscle. You can even speed up your muscle gaining progress with the help of anabolic steroids. But all of that is not going to work the way you should without enough protein.
According to the Dietary Guidelines for Americans, the daily macronutrients that you receive from calories should be broken down in the following ways:
- 10-35% of protein
- 45-65% of carbs
- 20-35% of fat
The recommended daily intake of protein, according to these guidelines, is around 0.8 g per kilogram of body weight. However, those searching to gain muscle mass and pack on size will need a significantly higher amount of protein. You will need to increase the amount of protein in your diet from 0.8 g/kg/day to at least 1.3 g/kg/day up to about 2.2 g/kg/day. If you have enough protein (in this range), it’ll support both your weight lifting and resistance training.
As an example, an active guy weighing 180 pounds should be consuming around 106-147 grams of protein per day to support muscle growth. If you’re 140 pounds, for example, you’ll need 83-114 grams of protein a day.
So, protein is extremely important. But is there a right time to consume it?
According to numerous studies, one of the best times to consume protein is post-workout. Nonetheless, if you’re wondering what to eat before bed to build muscle, there’s a chance that some protein before bed could do just right. Let’s check it closely.
Science of Protein
We build muscle thanks to amino acids. You get those amino acids from proteins. Our bodies rely on this organic compound and the main source of it is protein.
Why do we need it? When we lift weights, we don’t grow muscles. We actually place muscles under stress, causing micro-tears of muscles (in the muscle fibers). Then, we go to sleep. During this time, growth hormone increases, boosting muscle growth and decreasing fat. That’s because those muscle fibers have time to repair and grow stronger than they were before. They grow stronger as a defense mechanism against this type of stress.
- PS: There’s a way to actually get yourself higher HGH levels by actually using HGH products. Combined with a proper diet and workout plan, HGH will greatly speed up your muscle building progress.
So, we go to sleep and the muscles recover and grow bigger. But how? Those amino acids are responsible for repairing and growing your muscles. And we get amino acids from proteins. I guess you already got it. Eating protein before bed may help you take full advantage of the hormone spike as the body has enough proteins (amino acids) to “perform” the repair process of muscle fibers.
Not only that but research proves that casein protein before bed will increase muscle protein synthesis and boost the recovery post-workout. Another study proves that protein before bed will increase muscle strength, size, and muscle fiber size!
What am I trying to say? Multiple studies indicate that protein before bed can significantly increase muscle protein synthesis and metabolic rate too (metabolism). So, choosing to eat protein before bed may benefit your muscle growth!
Protein Before Bed For Bodybuilders
While athletes and bodybuilders aim to gain more muscle, protein before bed is not only beneficial for these guys. Even older people and those who are less active can still benefit from adding protein before bed. Be it in the form of a protein shake or a food high in protein. However, do not consume foods high in protein AND carbs, such as a protein bar, especially if you’re overweight. It may increase insulin levels the next morning because it is counterproductive when it comes to losing weight.
The Best Protein Foods Before Bed?
You can always opt for a slow-acting protein shake such as casein. Drinking a casein protein shake before bed can be very beneficial. However, if you’re doing your best to boost muscle growth and repair by getting the best protein before bed from foods – check here the best foods that are great sources of protein you can go for before bed:
- Boiled eggs
- Fish and seafood
- Poultry
- Greek yogurt
- Legumes like lentils and peas
- Tofu
- Nuts
Build Muscle With Iron Daddy
So, in conclusion, yes, you can try eating protein before bed to build muscle as it can be very beneficial. Just make sure you have the right protein source. Moreover, remember that higher protein amounts are highly beneficial if you’re staying active.
In fact, you need to work out and have a clean diet as long as you search to build muscle. But if you’re looking for the best products to boost muscle growth, I recommend checking the inventory of Iron-Daddy.to!
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