Why You Should Consider Drinking A Protein Shake Before Bed

Protein shakes are a popular health supplement among athletes and active adults. While they're not always necessary, protein shakes can be part of a healthy and well-balanced diet. Although the average person should only consume around 10 to 20 grams of protein per meal, some people may require more protein and calories to sustain their bodies. According to experts at Healthline, the people who could benefit the most from protein supplements, like protein shakes, are athletes, people who work out every day, and older adults.

That being said, protein shakes do not offer the same nutrients as food and should never be used as meal replacements. They also tend to be loaded with added sugar and artificial sweeteners. That's why it's important to read the label and list of ingredients when looking for protein shakes and opt for ones that don't have too much sugar. In addition, the type of protein used in protein shakes is equally as important, since the way the protein is made and purified can impact your body (via WebMD). While there are many different types of protein, experts recommend drinking shakes that contain whey, casein, or soy protein. 

While most people are used to drinking protein shakes after an intense workout, you might want to try drinking one right before bed. As it turns out, drinking a protein shake before you go to sleep may actually help you build more muscle mass (via Eachnight). That's because your body goes through a cycle of muscle protein breakdown when you're resting at night. Additionally, a 2016 study published in the Journal of Nutrition found that consuming protein before bed can increase your muscle protein synthetic response, helping you build muscle during the night, particularly in older men.

However, simply drinking protein shakes will not help you gain muscle (per Eachnight). In addition to drinking a protein shake before bed and maintaining a high-protein diet, you must also engage in resistance training and other forms of regular exercise. As a result, this can also help enhance your endurance and overall athletic performance. According to a 2019 study published in the journal Frontiers in Nutrition, consuming protein before heading to sleep can improve your strength during resistance training and help you build more lean muscle.