Hey there, viewers!
Proteins are considered to be the building blocks of our body, and the easiest way to
consume them is through delicious protein shakes.
Your body can’t store proteins like it stores fats and carbs.
This makes it essential for you.
If you’re obsessed with protein shakes, keep watching.
In today's video, we’re going to discuss the benefits of drinking protein shakes before
going to bed.
Does it disturb your sleep cycle?
What’s the best protein shake for nighttime?
We’re talking all that AND more...
Why are proteins required?
Whether you’re involved in sports, bodybuilding or just trying to be healthy, you need protein
in your life.
It’s the fuel your body requires while building healthy muscles and cells.
Proteins also burn fat in the body at a faster rate.
Tissue repair after a wound is faster due to proteins.
Protein helps the recovery of torn or fatigued muscles.
A healthy protein diet maintains your blood sugar levels, and enhances your brain function.
It also helps eliminate the bad fat from your body.
How much protein does your body really need?
The Dietary Guidelines for Americans state that protein should comprise 10 to 35% of
the total calorie intake.
You simply need to multiply your body weight by 0.5 to get your daily protein requirement.
That means if you weigh 160 pounds, you should at least consume 80 grams of protein.
Adults with an active lifestyle are into intense exercise, and heavy weight lifting should
eat less than a gram of protein per pound of body weight.
How much protein do you consume daily?
Do you watch your protein intake closely?
Sound off in the comment section, and start a conversation with our Bestie community...
So why drink one before bed?
Protein shakes have emerged as a popular breakfast option consumed post-workout.
The market is flooded with a variety of protein powders like whey protein, casein, egg, peas,
soy, brown rice, and mixed plants.
These powders are also available in the flavor of your choice.
The general population prefers to work out in the morning.
After spending a lot of energy in the gym, the protein shake perfectly fulfills your
energy requirement.
It’s a healthy and smart choice for fitness freaks.
However, a study in 2015 revealed that we might be having protein shakes the wrong way.
Consuming protein shakes before going to bed can increase the benefits of protein.
The study showed that participants who drank protein before bed showed an increase in muscle
strength and size, with an increase in fiber also.
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There are some amazing benefits to having a late-night drink of protein, let's see what
those are.
Builds more muscle Your muscles are constantly in a state of
formation and breakdown.
When you undergo hard weight lifting or resistance training, there’s a rapid breakdown of your
muscles.
And your body tries hard to maintain the balance.
Here, protein supplements come in handy.
When you sleep, the rate of muscle formation drops down, and the body may go into a muscle
breakdown stage.
Having a protein supplement just before you sleep can preserve your muscles from breaking
down.
When you opt for harder workouts, there’s a lack of amino acids in the body.
A protein-rich diet will complement muscle breakdown.
This is all the more reason to drink protein before bed.
Improves your energy level
Your diet, especially the amount of proteins, decides your performance during a workout.
If you feel fatigued too quickly, it's time to increase your protein intake.
A study in 2016 showed that just consuming 40 grams of protein in the form of a shake
before bed made your skeletal muscles work harder.
This supplement helped individuals go on for a longer time during a workout, as it repaired
the torn and injured muscles at night.
There was a positive effect on strength also.
Before we move ahead, here’s another video you might like.
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Helps you lose weight quicker
It's everybody's dream to lose weight while sleeping.
While you’ll never magically just drop weight, protein shakes certainly make it feel that
way.
Your muscle formation will be boosted up and your metabolism will go into overactivity.
You will make your body work and burn those extra calories even during sleep.
It needs to absorb and digest the protein shake.
This will lead to greater weight loss.
You have to consider the total number of calories you consume in a day.
Remember that the protein shake is going to add up to these calories.
Also, be mindful of your choices while making a protein shake.
Adding protein powder with water compared to protein powder with milk will give you
fewer calories.
If you mix protein powder with milk or yogurt, it will increase your calories and slow the
speed of weight loss.
Your age, gender, height, weight, diet, and physical activity will be responsible for
your daily required calories.
Let’s just assume your body requires 1500 calories per day.
To lose weight, you have to consume fewer calories than this.
This is called a calorie deficit.
Add up the calories from your protein shake to this number for perfect weight loss.
Studies have shown that consuming a high protein diet will suppress your hunger pangs.
Protein is linked with the two hormones related to hunger.
These are called ghrelin and leptin.
Ghrelin is a hunger-causing hormone, while leptin promotes satiety.
The more protein, the less ghrelin.
Your leptin is what increases.
That means if you feel less hungry, you will obviously eat less, and lose weight.
It’s very important to pay special attention to your diet when on a weight loss journey.
Cutting down calories is important, but cutting down protein isn’t advised.
When your body goes low on protein, it tries to break down muscle tissues.
This has shown to sag your skin, which will make you look old.
Night-time protein shakes will maintain your skin, and safeguard you from the after-effects
of weight loss.
Ensures a good sleep
Never underestimate the power of sleep.
Having a protein shake just before bedtime helps the body secrete the happiness hormone
known as serotonin.
It also produces melatonin, the sleep hormone.
When your body goes into deep sleep, the human growth hormone is released.
This hormone is essential for maintaining the health of muscles and helps fix torn muscles.
So what are the best protein shakes before bed?
It’s pretty natural to be confused by all the protein powders.
We suggest rather than going for one particular product, try a mixture of a few.
Whey protein absorbs quickly, which makes it best for your post-workout needs.
Casein takes the longest time to digest.
So try to include it in your night drink.
Soy combined with casein will prolong muscle-building activity.
Are there any side effects?
Plain protein shakes have no side effects.
They promote good sleep.
But if you choose sugared protein drinks, it will harm your sleep.
Sugar is digested immediately, and releases bouts of energy.
This keeps you awake for longer hours.
Double check the labels before buying any product.
To be realistic, if you’re trying to lose weight, it might be smart to skip sugar altogether.
How many glasses of protein are you recommended?
This entirely depends on the person.
You will have to calculate your daily requirement of protein, as well as your dietary protein.
Your lack of protein can be made up with a shake.
A glass or two can be safely consumed in a day, but for a night drink, we suggest 40
mg of protein powder.
This is for the best results.
Can you have a protein shake if you don't work out?
Absolutely!
Protein does wonders for your body.
You don’t have to undergo a tiresome exercise regimen just to enjoy them.
Who can say no to great sleep, and well-formed muscles?
Weight watchers often have to make the tough choice between taste and health.
Let’s keep the conversation going with a couple more fitness-related videos, shall
we?
Make sure you check out 38 delicious foods that contain almost zero calories.
Or how about what drinking lemongrass tea for a month does to your body?
Go ahead, click one.
Or better yet, watch both, and learn more about how to become healthier.
Do you like protein shakes?
Let us know in the comments below!