Although protein shakes have been linked with increased metabolism most of the time, there is not enough evidence to state whether or not this correlation actually translates into long-term weight loss.1 Most people often theorize that drinking a protein shake before bed may increase weight loss since it can speed up your metabolism. This may be true; however, the link is probably not worth all the hoopla it has received. More research is needed to ascertain if protein shakes are indeed beneficial to weight loss or merely a new trendy fad. It is good to know that protein shakes for improved sleep are now available, but as with any nutritional supplement, you should never rely on them alone to help you reach your weight loss goals.
For most people, consuming protein shakes before bed may be helpful because they help to induce sleep. The truth is, the lack of protein in the typical American diet causes individuals to become more inactive during the day. Consuming food in the early part of the day can help you remain more physically active later in the day. If you want to find ways to wake up energized and energetic, a protein shake may be exactly what you need to increase your energy levels and get the rest you need to function properly throughout the day.
Drinking a protein shake before bed may promote increased muscle protein synthesis. It has been found that this type of increased protein synthesis has been associated with higher weight loss results.2 In addition to promoting increased muscle protein synthesis, drinking a protein shake may also help you feel more relaxed and allow you to fall asleep better.
If you are looking for a quick way to improve your workout results, you may want to consider making protein drinks a regular part of your nightly ritual. If you consume a protein shake before going to bed, you will have the protein you need throughout the entire night without any impact from exercise. If you are someone who exercises regularly or consumes a lot of protein-rich foods, you may want to drink a protein drink before hitting the gym or working out in the morning. You can still reap the benefits of improved exercise results as well as promoting a positive protein synthesis may increase muscle mass and reduce muscle breakdown.
The Many Health Benefits of Drinking a Protein Shake Before Bed
When most people think of protein shakes, they almost always visualize bodybuilders and athletes cringing as they drink protein shakes loaded down with protein and as fast as they can before their workout sessions in the gym. While there is nothing wrong with wanting to feel like an athlete or building lean muscles, protein shakes for improved sleep are actually a healthy, natural way to ensure a better night’s sleep. It is well documented that sleep is vital for the body’s recovery from exercise and injury. A good night’s sleep will lower your stress level, enhance your memory, and give you the energy to exercise more effectively the next day. Studies also show that a good night’s sleep helps protect against certain types of cancer.
Drinking protein shakes before bed can boost energy, increase muscle size, speed up weight loss, improve sleep quality, and increase metabolism. Drinking a protein shake in the evening will boost overnight Muscle Protein Synthesis (MPPS), a biological process vital for building and maintaining muscle size. Research has shown that drinking a protein shake in the evening speeds up the production of a hormone called GnRH (human growth hormone), which is responsible for making the body grow and repair muscle after each exercise session. In addition to its many health benefits, it also stimulates the release of growth hormones, the master secret of muscle building.
Protein Shakes For Muscle Growth and Muscle Preservation
Protein shakes are now most recognized for building and preserving muscles, but they actually have several additional benefits when consumed in the evenings. As we all know, waking up in the morning is the most important time to work out. This is because it is when the body experiences its metabolic rate peak, when it is primed for the day. As a result of this, drinking protein shakes after an evening workout is ideal as they help increase protein intake and thus preserve muscles during the night. Many health-conscious Americans consume protein shakes for preserving muscles at night as they are also known to relieve frequent headaches and promote good sleep.3
Additional benefits of protein consumption are improved immunity and increased energy levels, which are both beneficial to our overall health. With regards to immunity, protein allows the body to respond to stressors with increased strength and reduced risk of infection. Increased energy levels are felt to be directly related to muscle growth; protein intake has been shown to positively affect body weight and muscle mass.4 While protein shakes for muscle growth only preserve muscle mass during the waking hours, they can also help with weight loss at night by facilitating protein synthesis which is a key factor in burning fat.
So what are these benefits of consuming a pre-sleep protein shake? Aside from promoting healthy sleeping habits, it can also help suppress the appetite and reduce food cravings during the late hours of the day. Some studies revealed that eating large quantities of protein before going to bed helps in suppressing hunger and increases calorie burn up to six times than normal. Since protein is one of the few nutrients that can directly stimulate calorie metabolism, there is no wonder why protein shakes for muscle growth are gaining popularity.
Improving Energy With Protein Shakes
Improving energy with protein shakes has become a popular concept among fitness-conscious people. They are realizing the power of protein to help them increase their energy levels and make them feel great. Improving energy with protein shakes, however, is not as simple as it seems. It requires much discipline and regular exercising in order for one to reap the maximum benefits of protein as a supplement.5
For those who are unfamiliar with how protein shakes work, here’s a breakdown: the ingredients that make up a good shake are whey protein concentrate, casein protein, and hydrolyzed whey protein. The protein shakes for energy-boosting formula will contain just these three key ingredients in high concentration. When taken, the proteins will provide the necessary energy to help you exercise.6 The higher the protein content per serving, the more effective it will be at boosting your energy. However, protein is not the only thing that will improve your energy levels and make you feel more energetic.
Aside, from providing needed energy, protein shake benefits also include reduced fat and calories. This means that you won’t have to worry about adding more calories to your diet to lose weight. With a high-protein shake, you can also expect improved stamina and strength.7 All these are just a few of the many improving energy with protein shake benefits. If you want to experience all these benefits, it is best that you find a protein shake that is made with the right combination of ingredients. Doing so will allow you to enjoy its health benefits without worrying about any harmful side effects.
Accelerating Weight Loss With Protein Shakes
Accelerating weight loss with protein shakes is an effective way for you to shed those unwanted pounds quickly. Obesity and weight gain are now becoming a growing health concern to many people in the world, and although the thought that these issues are due to lack of will doesn’t quite do the trick, protein shakes are certainly great for quick weight loss. However, you have to understand that weight loss is a long-term process, not just a short-term fix like eating fewer calories.8
It is not the shakes that make quick weight loss work, but your commitment to making changes in your lifestyle. If you are committed to doing something about weight loss, then you will see results faster than if you were simply waiting for those extra pounds to drop off.
For those who find it difficult to commit to a strict diet plan, a supplement can help as an alternative to expensive meals, which are often high in calories and low in nutritional content. With shakes, you get all the protein you need and none of the extra calories, and nothing else.9 Since they are made from all-natural ingredients you can choose between soy, whey, egg, whey, hemp, and more. The convenience of them is the biggest draw, and many people find them easier to stick to than eating a full meal every day. Because they are made from high-protein foods, they burn more calories than other diet drinks, so they are the most effective way to lose weight without cheating.
Improving Sleep Quality With Protein Shakes
Improving sleep quality with protein shakes has been identified as one of the best ways to kick start your sleeping better. There is a growing body of scientific research that shows that, by ingesting extra protein before going to bed, your body can transition from a stressed, tired state, into a more relaxed, restful, and restorative state. It seems that when your body is deprived of certain amino acids (such as L-Glutamine) which are naturally made in the body, a process called gluconeogenesis, becomes active, resulting in increased levels of cortisol, a stress-related hormone. The result you can experience is a number of negative side effects, including weight gain, increased body fat stores, and lower energy levels the next morning.
It is these very same symptoms, including weight gain, that is seen in many people trying to kickstart their sleeping better through an enhancing sleep quality with a protein shake diet.10 It has also been identified that a protein shake diet has many other benefits when it comes to improving sleep quality, such as promoting healthy circulation and immune function. Protein is the building block of many essential body organs and muscles, such as muscle, tissue, and skin. In addition, it provides energy for the body to fight stress. Therefore, if you want to wake up feeling more energized than you fell asleep, adding a protein shake to your nightly routine can help you do just that.11
There is little doubt that protein shakes are a great way to begin improving your sleep. They have also been shown to benefit children’s health, promoting healthy weight gain and a strong immune system. If you add a protein shake to your nightly routine, it will provide the boost that you need to get your body to that well-deserved rest. But, if you aren’t consuming enough protein to support your body’s needs, protein shakes can actually serve as a detriment to your overall health and well-being. Protein shakes are best consumed with some food, so make sure you’re choosing the right kind for you.
Image Credits
GQ / August 23, 2019
Dr. Spencer Nadolsky / 2021
AmeriSleep / February 12, 2021
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2 “RNA and protein synthesis review (article) | Khan Academy.” https://www.khanacademy.org/science/high-school-biology/hs-molecular-genetics/hs-rna-and-protein-synthesis/a/hs-rna-and-protein-synthesis-review Accessed 11 Jun. 2021.
3 “How Protein And Carbs Help With Muscle Growth – InBody USA.” 24 Jun. 2020, https://inbodyusa.com/blogs/inbodyblog/the-relationship-between-nutrition-and-muscle-growth/ Accessed 11 Jun. 2021.
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7 “8 healthy ways to boost energy | CNN.” 28 Nov. 2012, https://www.cnn.com/2012/11/26/health/healthy-energy/index.html Accessed 11 Jun. 2021.
8 “Protein and Weight Loss: How Much Protein Should You Eat Per Day?.” https://blog.nasm.org/nutrition/how-much-protein-should-you-eat-per-day-for-weight-loss Accessed 11 Jun. 2021.
9 “What Is the Best Type of Protein for Weight Loss? – Healthline.” 10 Dec. 2017, https://www.healthline.com/nutrition/best-protein-for-weight-loss Accessed 11 Jun. 2021.
10 “Effects of Diet on Sleep Quality – NCBI – NIH.” 7 Sep. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/ Accessed 11 Jun. 2021.
11 “Eat More Protein to Sleep Better – Men’s Journal.” https://www.mensjournal.com/health-fitness/eat-more-protein-sleep-better/ Accessed 11 Jun. 2021.
