Sipping some milk before turning in for the night may do more than ensure a good night’s sleep. According to new research from the journal Medicine & Science in Sports & Exercise, consuming protein right before you go to bed may help your body better recover from a workout.
For the experiment, 16 participants followed a standardized diet for a full day. At 8:00pm, they completed a resistance-based exercise program followed immediately, at 9:00pm, by a snack containing 20g of protein and 60g of carbs. At 11:30pm, (30 minutes before the pre-determined bedtime) the participants were given one of two beverages; one contained 40 grams of casein protein (found in dairy products) while the other did not.
Researchers then collected blood samples intravenously throughout the night to monitor participants’ protein absorption and balance throughout the body.
Mixed muscle protein synthesis (muscle-construction) rates were roughly 22% higher in those who had the protein-packed beverage. This synthesis is crucial to the growth, repair and maintenance of our muscles, so it’s especially beneficial post-workout.
Try one of these healthy, late-night snack options 30 minutes before bed on days you work out:
- 1 cup skim milk (86 calories/8 grams protein)
- 1 cup nonfat cottage cheese (104 calories/15 grams protein)
- 6 oz non-fat Greek yogurt (100 calories/18 grams protein)
- Two hard boiled eggs (150 calories/12 grams protein)
- 1/2 cup oatmeal with 1-cup skim milk (236 calories/13 grams protein)
- 2 tablespoons peanut butter (188 calories/8 grams protein)
- 23 almonds (162 calories/6 grams protein)
[Source: fitness fix]
Filed in: Fitness Girl