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4 Benefits of Having Protein Before Bed

Protein rich foods are popular among athletes, bodybuilders, and active adults as it can help build muscle, shed weight, and improve your overall health. There are so many easy to grab, snack or drink protein sources that are also affordable, offered in countless flavors, and double as an easy snack or breakfast. Cue... Nycecream! Protein packed, zero sugar added, gluten free indulgent frozen dessert!

Consuming protein post-workout is often thought to be the best time to maximize your muscle growth and recovery, though taking protein before bed may provide extra benefits. Having an extra protein boost at night can improve strength, muscle size, speed up recovery, and promote weight loss. How's that high protein dessert pint looking round about now?...pretty good!

Builds and Maintains Muscle Mass

Protein is vital to building and maintaining lean muscle mass. Your body goes through constant cycles of Muscle Protein Breakdown (MPB) and Muscle Protein Synthesis (MPS). MPS is a biochemical process to grow, recover, and strengthen muscles, while MPB is the opposite. Exercising accelerates MPB, though protein consumption stimulates MPS and aids muscle building.

At night, when you are resting, your body goes into MPB. Based on a 2016 study, consuming a protein shake before sleeping augments MPS throughout the night and helps build muscle throughout the night.

For optimal muscle gain, your body must have a positive protein balance, though your body’s amino acids—the molecular foundation to muscle building—are constantly depleting. When your body lacks amino acids, either from poor eating or the stress placed on your body from exercise or lifestyle, your body has a negative muscle balance. This is a state where your body is slowly losing muscle tissue. However, consuming high protein foods and protein shakes brings your body back to a positive muscle balance.

However, simply drinking extra protein will not build your muscles. Protein consumption paired with a resistance-training program and adequate rest stimulates muscle growth and maintenance.

Enhanced Athletic Performance

Consuming protein aids strength and muscle growth and, in turn, improves performance when exercising. According to a 2019 study, ingesting protein before sleeping heightens strength during resistance training. Drinking a protein shake before bed also helps an individual workout for longer and build more lean muscle mass.

Heightened Muscle Recovery

Drinking a protein shake before bed minimizes soreness and repairs torn muscles from sports or resistance training. A 2012 study compared two groups of young and athletic men who worked out in the evening. One group consumed 40 grams of casein protein before sleeping while the other drank a placebo beverage. The individuals who consumed protein had increased MPS and net protein balance, improving their overnight recovery.

Aids Weight Loss

When trying to lose weight, a protein shake before bed can help burn extra calories as it increases the body’s resting metabolic rate the following day. Besides, your body uses more energy to metabolize protein compared to carbohydrates, thus burning roughly one hundred extra calories during the night.

Also, protein keeps you fuller, suppressing late-night cravings. If you’re less hungry, you won’t be tempted to eat as much, further promoting weight loss.

When paired with a healthy diet and exercise, protein stimulates muscle growth—muscle helps to burn fat. However, to properly lose weight, you must be in an overall caloric deficit, or burning more calories than your body needs to maintain its current weight. Typically, a deficit of roughly 500 calories–from a combination of eating fewer calories and by burning calories through physical activity–is best for weight loss.

Protein contains 4 calories per gram and certain protein powders contain carbs and fat as well. Generally, protein powders range between 100 to 300 calories per serving, Nyce frozen dessert is just an average 80 calories per serving!

Recommended Protein Intake

According to experts 10 to 34 percent of the average adult’s total daily intake should be protein. For an individual who consumes 2000 calories, they should consume between 200 to 700 calories of protein or 50 to 170 grams of protein per day.

Protein intake varies based on factors such as your genetics, height, weight, activity level, and amount of lean muscle mass. If you’re frequently sedentary, you do not need to consume mass amounts of protein. On the other hand, an active individual or somebody trying to build muscle should consume between .7 to 1 grams of protein per pound of body weight.

Not only does a protein rich food make for a healthy late-night snack, but its benefits are augmented when consumed in the evening. Although some people consume adequate amounts of protein during the day through food, an extra protein source is still beneficial, especially when paired with regular exercise. Drinking protein in the evening extends Muscle Protein Synthesis (MPS) and keeps your body at a positive protein balance, aiding in muscle growth and burning extra calories.

Nyce frozen dessert is a perfect high protein guilt free go-to! Especially when those sweet cravings kick in. Its low in calories and has around 16g protein per pint! Visit our store or order here online to try some today!

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