Serious Supplements recently brought you an innovative protocol for increasing Growth Hormone levels during the night. You can read about that here. But is there anything else we should be taking before we head off to bed at night? A brand new study entitledProtein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery confirms what we have all probably known for a while. That the answer is an emphatic YES! The study in question is the first of its kind. It's not often we get research which is directly applicable to the body-building lifestyle, so be sure to pay attention.
Researchers at the American College of Sports Medicine recruited 16 “moderately trained” individuals and gave them all the same dinner, breakfast lunch and dinner on the day of the experiment. They got the participants in the gym after a feed at 4:45 in the afternoon and had them perform 8 sets of 8 reps on a leg press and another 8 sets of 8 reps on a leg extension machine (2 sets at 55% and 65%, 6 sets at 75% of 1RM). About 15 minutes after the workout, they gave all the participants 20g of protein and 60g of carbohydrates. Finally at about 11:30 at night, they gave some (eight) of the participants 40g of Casein Protein, the other seven received a placebo. We’ll save you the long winded scientific babble… what the researchers found was a significant increase in protein synthesis rates during the night (22%) in the group who took the casein shake pre bed . Even more impressive was the vastly improved "Net Protein Balance" in the group who had the casein protein shake pre bed during their 7.5 hours of sleep. If anyone is wondering, if you have a positive net protein balance, it generally means you are gaining muscle. The improvements in net protein balance were SIGNIFICANTLY improved by taking casein pre bed. The equation is very simple. Take casein before you go to be if you want to get bigger muscles. Optimum Nutrition 100% casein is the pick of the 100% casein products.
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