Consuming protein before sleep increases protein in the body by 22% at night, helps maintain muscle mass, and counters age-related sarcopenia. Imagine sleeping like a baby and waking up fresh like a daisy. Well, the secret could be a scoop of casein protein. New research has placed a major FOMO in the world of fitness. Consuming 40 grams of protein before sleep can increase protein in the body by a staggering 22% during the night. That’s right — while you dream of looking jacked for that vacation, you might just be in your sleep. Muscles On Night Shift The protein buzz trails from lab coats and research, not from the gym locker room. “It helps in muscle repair and growth, and supports the body’s overnight metabolic processes,” explains Dr Pearlsy Grace Rajan, a Senior Consultant Internal Medicine, Rela Hospital, Chennai. “It also promotes better insulin sensitivity and positively influences hormonal balance, especially growth hormone levels. “Biologically, nighttime is the intense internal activity period for our body to absorb all the things that we have been going through throughout the day. A few scientists suggest that bedtime protein could help older adults maintain muscle mass, countering age-related sarcopenia. Sleep also helps balance cortisol (the stress hormone) and insulin sensitivity. Both play crucial roles in muscle retention and fat loss. No amount of protein can replace good sleep hygiene. If your sleep schedule is chaotic, you’re doom-scrolling till 3 a.m., or your bedroom feels like a nightclub, no protein fairy can save you. “A good protein intake before sleep—around 20 to 40 grams—helps preserve muscle mass and strength,” Dr. Rajan says. “This is essential for maintaining functionality and vitality as we age.”
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Tuesday, May 20, 2025