Whey is the most popular protein powder among bodybuilding and endurance sports enthusiasts. Because of its popularity, many people wonder whether it's safe to consume this product before going to bed.
In the collective unconscious, bedtime is the best time to assimilate nutrients. Being at rest throughout the night, the body can use amino acids, particularly BCAAs, to rebuild muscle.
So when should you take your whey shaker? And more specifically, is the pre-bedtime "prots" shaker particularly beneficial for athletes? Here's everything you need to know on the subject.
Contents
How do I take my whey protein?
Whey is distinguished from other protein powders by its rapid assimilation. This dietary supplement rapidly supplies the body with amino acids. Because of this characteristic, this protein powder is much more suitable for post-workout consumption. Whey shakes are usually taken 30 minutes to 2 hours after training.
If the athlete has to take a single shaker during the day, it's best to wait until the end of the training session. For a daily protein intake of more than 30 g, at least two shakes are required. Indeed, beyond this quantity, the body will no longer be able to properly utilize the amino acids supplied.
We therefore strongly advise you to stagger your intakes, so as to take full advantage of your protein intake. Note that for optimum nutrition, you need to pay close attention to your daily diet, in order to adapt whey doses.
With regard to whey intake for endurance sports such as trail running, cycling or team sports like soccer, the direct aim of supplementation is to improve muscle recovery. In this case, just 20-30 g of protein should be consumed after exercise.
Here's a little macronutrient calculator to help you better understand your daily and post-exercise needs:
Find out more: why take whey?
Is taking a whey shaker before bed a good idea?
The main reason for consuming a protein powder before going to bed is so that the body can use the amino acids it provides during sleep. Recent studies1 show that the consumption of slowly assimilated proteins at bedtime has positive effects on muscle mass and strength after resistance exercise.
This is why casein is often recommended before sleep. It's perfectly possible to achieve the same effect with whey, by slowing down its assimilation in the evening, simply by consuming it as a supplement to a classic, complete meal containing fat and carbohydrates. By consuming whey as a dessert, you slow down the absorption of amino acids, and you can achieve the same effect as with casein.
A quick aside on sleep: during deep sleep, the body secretes large quantities of growth hormone into the bloodstream. In particular, this hormone promotes blood flow to the muscles, helping them to repair and regenerate. Combined with a high-quality protein source, this effect is even more effective.
Can whey keep you awake?
Many beginners wonder about the potential side effects of whey, and in particular the digestive and sleep problems it could cause. So should you take your whey before training if you train in the evening, for fear of disrupting your circadian cycles?
Whey is a highly digestible protein powder. Consumption of protein powders should not cause any digestive problems if the product is additive-free, even if you lie down. For those with sensitive stomachs, this product should therefore not disrupt sleep.
On the other hand, studies suggest that whey consumption has a beneficial effect on sleep and calming. Whey contains tryptophan and glutamine, the precursors of serotonin and GABA respectively. These neurotransmitters are responsible for whey's positive effect on sleep.
So the answer is simple: NO, whey won't prevent you from falling asleep, or having a restful sleep, quite the opposite! On the other hand, you won't collapse from sleep after finishing your shaker, no worries 😉
How do I take whey before bed?
We have a full article explaining how to take whey, but we hadn't focused on taking protein supplements just before sleep.
Although casein is an alternative to whey in the evening, whey protein can still be consumed at this time if you train in the evening or at the end of the day. In this case, the shaker is best taken after the evening meal, as a dessert.
Remember, taking a protein powder shouldn't be a constraint. Over and above your goals, scientific studies and the advice that everyone can give you, take your protein shaker at the time that suits you best, whether that's after training, at bedtime or when you wake up.
On the same subject :
- How many times a day should I take whey?
- Taking whey without exercising: a good idea?
- How do I prepare a whey shaker?
- Which whey should you choose?
- Which whey protein should I use to build muscle?
- Which whey to take to build lean muscle?
