Peddle, Protein, Sleep: Unveiling the Science for Endurance Athletes

Lifters have long known the benefits of consuming protein before sleep, leading to enhanced muscle and strength gains. However, the question remains: what about endurance athletes? Let's explore the latest scientific findings.

The Significance of Pre - Bed Protein for Lifters

Multiple studies, coupled with real - life experiences of lifters, indicate that ingesting 20 - 40 grams of protein approximately 30 minutes before sleep stimulates whole - body protein synthesis. This practice has been a cornerstone in the regimen of those aiming to build muscle mass and strength.

Pre - Bed Protein for Endurance Athletes

While lifters are well - versed in this strategy, the application for endurance athletes is equally important, albeit in a nuanced manner. A new study delves into this aspect.

The Protein Synthesis Study

1. Myofibrillar Protein Synthesis

When considering protein synthesis, myofibrillar protein synthesis often comes to mind for those focused on muscle development. Myofibrillar proteins, such as actin and myosin, are the fundamental components of muscle fibers responsible for muscle contraction. The synthesis of these structural proteins is crucial for increasing muscle size and strength.

1. Mitochondrial Protein Synthesis

However, there is another vital form of protein synthesis: mitochondrial. Mitochondria, the powerhouses of cells, are responsible for energy production. Mitochondrial protein synthesis involves the production of proteins primarily involved in energy metabolism. This type of synthesis is essential for enhancing endurance and energy efficiency.

Both myofibrillar and mitochondrial protein synthesis play critical roles in muscle function and recovery, and this study aimed to investigate both aspects.

Study Methodology

Researchers recruited 36 healthy men and had them perform an hour - long workout on a stationary bike at 60% of their maximal workload capacity. Approximately three hours later, before bedtime, some participants received a placebo drink, while others consumed either 45 grams of whey or micellar casein. A series of blood tests and muscle biopsies were conducted, but let's focus on the results.

Study Results

1. Protein - Induced Synthesis

Pre - sleep protein ingestion stimulates both myofibrillar and mitochondrial protein synthesis, even after a cardio - type workout.

1. Placebo vs. Protein - Treated Groups

The placebo group did not experience any benefits. In contrast, overnight myofibrillar protein synthesis rates were 18 - 35% higher in the protein - ingesting groups. Overnight mitochondrial protein synthesis rates were 23 - 37% higher.

1. Whey vs. Casein

Both whey and casein were effective. As anticipated, the whey group had a more significant initial increase in circulating plasma amino levels and lower levels upon waking compared to the micellar casein group, which had a more sustained release of amino acids. Nevertheless, both proteins promoted both types of protein synthesis.

1. Researcher's Conclusion

The researchers concluded that pre - sleep protein ingestion facilitates skeletal muscle conditioning following endurance training and improves endurance training efficiency. Given that endurance athletes typically do not consume much protein before sleep, pre - sleep feeding represents an important yet often overlooked opportunity.

The Key Takeaway

All types of exercisers, not just bodybuilders, can benefit from pre - bed protein. This study utilized whey and micellar casein separately, but each has its advantages. A blend, such as Metabolic Drive (available on Amazon), which contains both, offers the best of both worlds. To replicate the study, consume a two - scoop shake 30 minutes before going to bed.

If concerns about nocturnal urination due to pre - bed liquid intake exist, simply transform the shake into a pudding. Add two scoops of the protein blend to a bowl and just enough cold water to achieve a pudding - like consistency.

References

• Trommelen, et al. "Pre - sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial." Original Research Article, 01 March 2023.