September 8th, 2017

Casein Before Bed Increases Protein Synthesis

Protein synthesis plays an important role in the maintenance and growth of muscle tissue. Rapidly-digested whey protein is popular post-workout for kick-starting this process. A study published in The Journal of Nutrition shows what slowly-digested casein protein has to offer when consumed before bed.
Forty-eight older men were given 20 grams of casein, 20 grams of casein stacked with 1.5 grams of leucine or 40 grams of caein before going to sleep. Some received a placebo. Rates of overnight protein synthesis were .044% with 40 grams of casein compared with .039% with 20 grams of casein plus leucine and .037% with 20 grams of protein. The rate with placebo was 0.33%.