9/18/2023 0 Comments Protein drink before bedShould You Consume Protein Before Bed for Muscle Growth? Now that we’ve got the “big picture” factors taken care of (resistance training, protein intake, etc.), it’s time to dial in the finer points of what it takes to really take your transformation challenge results to the next level. So, the combination of resistance training and adequate protein intake to boost anabolism coupled with the catabolic-suppressing actions of insulin is a recipe for success if your goal is to maximize your muscle building potential. One other thing you can do to further tilt that scales of muscle growth in your favor is to consume carbohydrates as carbohydrates increase insulin, which itself exerts powerful anti-catabolic effects in the body. This dynamic duo is the key to maintaining an anabolic environment. The answer to that is pretty simple - perform resistance training and consume enough protein each day. The next question becomes - how do you promote a net anabolic environment whereby your body is building up more protein than it’s breaking down each day. In this net anabolic state for a prolonged period of time (weeks, months, years), you build muscle. In other words, your body has to build more protein (i.e. Quite simply, in order to build muscle, anabolism needs to exceed catabolism. The body is constantly both building new proteins (anabolism) and breaking down protein (catabolism).Īnd, the delicate balance between anabolism and catabolism is what ultimately determines whether you’re building muscle or not. Protein supplies the body with amino acids, including essential amino acids and BCAAs, which it uses to repair and grow lean muscle as well as support a variety of other biological processes, including hormone production, neurotransmitter synthesis, hair, skin & nail growth, and immune function. The thinking behind eating before bed is that it keeps your body “anabolic” while you sleep and keeps any muscle breakdown at bay during the 8 or so hours that you sleep. And, in addition to consuming protein in the post-workout window, it’s also frequently promoted that you must consume protein (typically casein or cottage cheese) before bed. In the case of building muscle, many argue that nutrient timing is essential to optimize results. the most hotly debated topic) centers around nutrient timing - the intake of certain nutrients at certain times of day to facilitate a desired outcome. Still, for those looking to optimize their results, accelerate their progress, or bust a plateau, they will try to tweak the above pillars of muscle building. When these principles are applied consistently over time, you will get the results you want during your transformation challenge. Consume enough protein daily (~1 gram per pound of bodyweight / day).Consume a modest surplus of calories (~10-15% above maintenance).Perform resistance training 3-4 times per week utilizing progressive overload.Should you train with high volume or low volume?Īt its core though, building lean muscle entails a few simple principles. Building muscle is a topic that’s pretty basic in theory, but if you spend even a modicum of time reading, watching, or scrolling through various things on the internet and social media, you’ll be more confused than ever.
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