This one drink before 11pm could boost muscle growth while you sleep
Why casein?
How to incorporate it?
Imagine sipping on a drink before bed that helps your muscles grow while you catch some Z's. Sounds like a dream, right? Well, it's not just wishful thinking—science backs it up.Recently, Dr Mark Hyman, took to Instagram to share insights from a study. "Your body is hard at work repairing and rebuilding even while you sleep.A clinical study found that consuming 40g of casein protein 30 minutes before bed was fully digested and absorbed, sustaining elevated amino acid levels throughout 7.5 hours of sleep. This extended the window for muscle repair and enhanced overnight recovery," he has posted on the social media platform.Recent studies have shown that consuming about 40 grams of casein protein roughly 30 minutes before hitting the sack can significantly boost muscle repair and growth during sleep. Casein is a slow-digesting protein found in dairy products, and it's been a go-to for athletes aiming to maximize their gains.Unlike other proteins that digest quickly, casein takes its time, releasing amino acids steadily over several hours. This slow release is perfect for overnight muscle recovery , ensuring your body has a constant supply of the building blocks it needs to repair and grow muscle tissue.One study highlighted that participants who consumed 40 grams of casein before bedtime experienced increased muscle protein synthesis throughout the night compared to those who didn't.This means their bodies were more effectively repairing and building muscle while they slept. "This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during postexercise overnight recovery," the researchers of the 2012 study had said.Adding casein to your nightly routine is simple. You can opt for a casein protein shake, which is readily available in various flavors. Alternatively, natural sources like cottage cheese or Greek yogurt are rich in casein and make for a tasty bedtime snack. If you're looking to enhance muscle growth and recovery, consider adding a casein-rich snack or shake to your bedtime routine. It's a simple step that, combined with regular resistance training and a balanced diet, can help you make the most of your overnight recovery.Just ensure you're consuming it about 30 minutes before you plan to sleep to maximize the benefits.Remember, while casein can aid in muscle repair during sleep, it's not a magic solution. Consistent exercise, proper nutrition, and adequate rest are all crucial components of muscle growth and overall health.While incorporating casein into your diet can be beneficial, it's essential to consider your overall protein intake and dietary needs. Always consult with a healthcare professional or nutritionist before making significant changes to your diet, especially if you have underlying health conditions or dietary restrictions.
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