Year-end Sale % OFF 
Abstract
Consuming milk proteins (casein (CP) and whey (WP)) at night before sleep has been shown to positively influence next morning resting metabolic rate (RMR). No data exist regarding the effect of pre-sleep consumption of CP and WP on the ability to perform resistance exercise (RE) the following morning. The present study compared the effects of low (24 g) and high (48 g) doses of CP and WP and a non-energetic placebo (PLA) consumed 30 min before sleep on morning RMR, and RE performance. Nine active women participated in this randomized, double-blind, crossover study. Next morning RMR was measured via indirect calorimetry. RE was performed on six machines for 2 sets of 10 repetitions, and a 3rd set to failure at 60% of one-repetition maximum to calculate RE volume (weight lifted × sets × repetitions). Magnitude based inferences were used. Compared to the PLA, 48 g CP had a likely increase in RMR (4.0 ± 4.8%) and possibly trivial (1.1 ± 7.0%) effect on RE volume. There were no clear effects of 24 g CP, 24 g and 48 g of WP on RMR and RE volume. In conclusion, 48 g CP elicited favorable changes in morning RMR, with only trivial changes in RE performance.
Highlights
Pre-sleep protein feeding within 30 min of sleep has been posited as a new window of opportunity in nutrient timing research [1], conferring benefits including increased morning resting metabolic rate (RMR) [2], and overnight muscle protein synthesis (MPS) and recovery [3,4]
There were no clear effects of 24 g casein protein (CP), 24 g and 48 g of whey protein (WP) on RMR and resistance exercise (RE) volume
While the concern of weight gain is understandable as RMR is lower overnight [6], recent pre-sleep feeding studies have shown that morning RMR was increased [2,7] or unhindered [8,9] after consumption of low energy (~600 kJ; 150 kcals), protein dense foods prior to sleep
Summary
Pre-sleep protein feeding within 30 min of sleep has been posited as a new window of opportunity in nutrient timing research [1], conferring benefits including increased morning resting metabolic rate (RMR) [2], and overnight muscle protein synthesis (MPS) and recovery [3,4]. While the concern of weight gain is understandable as RMR is lower overnight [6], recent pre-sleep feeding studies have shown that morning RMR was increased [2,7] or unhindered [8,9] after consumption of low energy (~600 kJ; 150 kcals), protein dense foods prior to sleep. The acidic environment of the stomach causes CP to clot, thereby delaying the gastric emptying into the small intestine resulting in a moderate, sustained increase in plasma amino acid concentrations [10]. CP may be a more ideal protein type to consume prior to sleep, which will prolong overnight hyperaminoacidemia and provide
Sign-in/Register to view highlights & summary Talk to us
Join us for a 30 min session where you can share your feedback and ask us any queries you have
Schedule a callDisclaimer: All third-party content on this website/platform is and will remain the property of their respective owners and is provided on "as is" basis without any warranties, express or implied. Use of third-party content does not indicate any affiliation, sponsorship with or endorsement by them. Any references to third-party content is to identify the corresponding services and shall be considered fair use under The CopyrightLaw.
