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Benefits Of Drinking A Protein Shake Before Bed

Studies have shown that pre-bed protein shakes can help accelerate muscle growth. Learn more about the benefits of drinking a protein shake before bed.

It’s becoming relatively common to drink a protein shake as a quick and convenient breakfast that you can have on the go. Some people even drink protein shakes as a replacement for a meal or as a snack before or after their workout sessions. However, did you know that there are also health benefits to consuming a protein shake before bed as well?

Protein shakes are known for their ability to help people build muscle. As protein is an important building block of muscle, you require a considerable amount of it in order to promote muscle growth. As such, they’re usually consumed around the time you work out or stress those muscles. However, it’s becoming relatively popular to drink a protein shake before bed as well.

Recently, studies have shown that protein ingestion before sleep can increase muscle mass and strength gains. This has caused many people to rethink the optimal time to drink a protein shake and also examine other potential benefits.

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How Much Protein Should I Be Consuming?

American dietary guidelines for protein suggest a minimum of 0.8 grams of protein for every kilogram of your body weight. This is the amount you need to fill basic nutritional requirements and ensure you don’t get sick. However, this can be lower or higher depending on your fitness level.

If you live a relatively sedentary lifestyle (such as working at an office or sitting down for most of the day) then you could get by with just 0.5 grams of protein per kilogram of body weight. However, if you’re an active adult that works out on a regular basis, then you should consume up to 0.8 grams of protein or more depending on your body. In reality, everyone’s optimal protein intake is different and you should consult a nutritionist if you want exact values.

Unfortunately, some people find it difficult to consume this much protein in a day. For comparison, a whole chicken breast contains around 31g of protein. A sedentary person that weighs 80 kilograms would need to consume around one and a half chicken breasts to both fill their nutritional requirements and also promote muscle growth. For an active person of the same weight, they’d need to eat at least two chicken breasts a day to maintain their muscle mass and more if they want to grow it.

To make up for protein deficits, you can introduce protein shakes into your diet. This is what most people do if they don’t enjoy consuming chicken breasts or other sources of hard protein. But what exactly are the benefits of drinking a protein shake before bed instead of just filling your nutritional requirements?

The Benefits of Drinking a Protein Shake Before Bed

Building & Preserving Your Muscle Mass

Drinking a protein shake can enhance a process known as Muscle Protein Synthesis (MPS). This process is essential for building muscle mass and requires protein in the body to work. MPS is one of two processes that our muscles cycle through with the other one being Muscle Protein Breakdown or MPB. Our muscles go through MPS and MPB on a regular basis, but you can easily tip over to the MPB side if you work out too much.

By consuming protein shakes before bed, you can accelerate the MPS process that occurs when you sleep. If you have enough protein before you go to sleep, it helps to preserve the amount of muscle you have while also promoting growth.

Improving Your Energy Levels

Lean muscle mass has been shown to boost your energy levels, giving you the ability to work out for longer and stay awake during difficult days. Your body adapts to the level of protein in your body which triggers an endurance response, leading to enhanced muscle repair and reconditioning as you sleep.

Assisting Your Weight Loss

For those trying to lose weight, drinking a protein shake before bed can actually help you burn calories. This is because protein pushes your metabolism which requires energy to absorb and digest the protein you ate. Since you’re using energy, it results in burning calories and thus weight loss. However, the protein itself contains calories and you need to take this into account if your focus is on losing weight.

If you want to lose weight with this tip, then make sure that the total number of calories you’re consuming from the protein shake still keeps you at a deficit when comparing the entire day. In order to lose weight, you need to consume fewer calories than you burn in a day. This is heavily dependent on your lifestyle, body and diet.

Better Quality Of Sleep

A protein shake can actually push the amino-acid tryptophan into your system. This enhances the production of your “happy” hormone, serotonin, and also the sleep-inducing hormone, melatonin. To increase the levels of tryptophan in your body, you can also mix protein powder with milk, yoghurt or soy milk.

FAQ's

Are there any side effects to drinking a protein shake before bed?

No, but only if you choose a protein shake brand that is low in sugar and other unnecessary ingredients.

Is there a limit to how many protein shakes you can have in a day?

It depends on your body weight and activity. We suggest sticking to the rule of 0.5 grams of protein per kilogram of your body weight.

Are there other foods that can help improve my muscle growth?

In general, anything that offers a high amount of protein can contribute to muscle growth.

Final Words

Protein has numerous benefits for our body, but we’re only just starting to realize that consuming protein at night definitely has some advantages in terms of weight loss and building muscle.

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Olympic Queen vs. Queen Size Mattress

Is a queen size or Olympic queen size mattress right for you? What’s the difference between these mattresses?  Learn more below!

Choosing the right mattress size is vital when you’re buying a new mattress. When you’re looking at beds big enough for two, even if it’s just for you, the difference in sizes might not seem like a lot. However, a few inches can make a huge difference in terms of comfort and space. An Olympic queen size mattress is a little bigger than a queen size, giving you an extra six inches of width. If you’re trying to decide between the Olympic queen size and standard queen size mattress, you should compare the two thoroughly to decide which one is best for your needs.

There are a few different things to consider before you choose your mattress size. How much space do you need for yourself or for you and a partner? Will you be able to find bedding that’s the right size, or will your choices be limited? These things and more are essential to think about.

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What Is An Olympic Queen Mattress?

An Olympic queen size mattress measures 66 by 80 inches. Here’s a quick rundown of the other options that you might consider if you’re looking for a new mattress:

  • Twin: 38 by 75 inches (or 38 by 80 for an XL)
  • Full: 54 by 75 inches (or 54 by 80 inches for an XL)
  • Queen size: 60 inches by 80 inches
  • King size: 76 by 80 inches (or 72 by 84 inches for a California king)

You get six extra inches if you choose an Olympic queen mattress over a standard queen size. That’s three inches each if you’re sharing your bed with a partner, or you can keep all of the extra space for yourself.

It’s recommended that you have at least 10 x 10 x 14 feet if you want to fit an Olympic queen into a room. If you don’t have enough space for a king, it can offer a great alternative. However, keep in mind that it’s not a standard size, which can make it more difficult to find the right bed frame and the right bedding, or even the right mattress.

The Pros and Cons of an Olympic Queen

Pros

  • An extra six inches of space
  • Doesn’t take up as much space as a king mattress
  • Not much of a price difference compared to queen size mattress

Cons

  • As a less common size, it’s harder to find Olympic queen mattresses
  • Compatible bed frames and bedding are more difficult to find
  • Slightly more expensive than a standard queen size

What is a Queen Size Mattress?

A queen size mattress is slightly smaller than an Olympic queen, measuring 60 inches in width, by 80 inches. It’s the most popular option in the US because it offers plenty of space, whether for couples or for single people who want a larger mattress. It also doesn’t take up too much space, which is ideal for smaller bedrooms.

If you’re a single sleeper who’s more active and likes space to move around, a queen is a good choice. When sharing with someone else, it means you have 30 inches of space each. This is 8 inches less than you would have if sleeping in a twin bed alone or sharing a king, or three inches less than if you were sharing an Olympic queen. Someone who is 6′ tall would still have 8 inches at the end of the bed.

Caring for your mattress?

When it comes to caring for your queen size mattress, you should carry out regular tasks to keep it clean. Washing your sheets weekly will prevent dust mites debris from getting into your mattress. Include comforter or duvet covers in this wash too, and wash comforters/duvets once or twice each year. A cover will protect your comforter and reduce the need to wash the comforter itself, which isn’t usually possible in most domestic washing machines.

Pillows also gradually get dirtier over time. Be sure to wash your pillowcases and pillows to prevent this. Every three to six months is about right to keep your pillows clean. Clean bedding helps to keep your mattress clean. You might also want to use a mattress protector and rotate your mattress once every six months.