Athletes are often hesitant to eat late into the evening due to the perception that it would disrupt body fat breakdown during sleep and, in turn, leanness. However, single night studies involving supplemental protein prior to bed suggest that this action may not significantly disturb lipolysis and fat oxidation overnight [ 9 , 10 , 11 ]. Since protein consumption closer to sleep likely does not influence body leanness, such a practice can help with daily planning and achieving appropriate levels of dietary protein.
Limited research has been performed examining exercise training and supplemental protein on potential changes in muscle size and performance and adipose tissue simultaneously. In one study, males and females already engaged in unsupervised exercise training were provided 54 g of casein protein, either at night or in the morning, for 8 weeks [ 12 ].
Protein intake was increased in both groups from 1. Yet to date, an incremental, high-intensity, monitored training program has not been conducted in conjunction with supplemental casein protein night vs day on measures of muscle thickness, body composition and strength.
Thus to our knowledge, this is the first longitudinal isonitrogenous, isocaloric, nighttime casein supplementation study investigating the impact on body weight BW and composition as well as strength and muscle hypertrophy when an impactful resistance training stimulus occurs earlier in the day.
It was hypothesized that the nighttime NT supplemented group would experience greater benefit to resistance-training induced physiological changes. The results of this study are important to athletes and active individuals who train for performance, aesthetics, and health. In a randomized, double-blind, placebo-, diet-, and exercise-controlled trial, participants in the NT group were supplemented with 35 g casein protein at night immediately before going to sleep and 35 g maltodextrin earlier in the day, and participants in the daytime group DT were supplemented with 35 g maltodextrin at night immediately before going to sleep and 35 g casein protein earlier in the day.
Participants were randomized to the NT or DT group by stratified randomization based on cross-sectional area of the rectus femoris CSA to balance groups based on muscle size and strength. The supplement taken early in the day was not consumed within 3 h of beginning or ending exercise, nor was it consumed within 6 h of sleep. Exercise programs and diets were prescribed for each participant, and both were supervised and tracked throughout the intervention.
Healthy, recreationally active, 18—year-old males NT: Ultrasonography-determined Logiq e, General Electric Corporation, Boston, MA CSA of the rectus femoris and combined muscle thickness MT of the vastus lateralis and vastus intermedius were measured as previously described [ 13 ].
All body composition measurements were conducted in the morning following an overnight fast while the participant wore only lightweight athletic shorts, a t-shirt, and socks. Leg press and bench press 1-repetition-maximum 1RM testing determined changes in strength.
Participants were required to allow the sled to descend to a knee angle of 90 0 and press back to the starting position for a successful attempt in the leg press 1RM. In the bench press 1RM, they were required to touch the bar to their chest without bouncing and press back to the starting position without lifting their hips from the bench. A standard 3-min or 5-min rest period was used between all warm up sets or 1RM attempts, respectively. During mid and post 1RM testing, the final warm up set was performed at an intensity 2.
Thereafter, intensity was increased by 2. Participants were weighed fully clothed for accurate loads to be entered into the force transducer. All pre and post testing measures were conducted at the same time of day to prevent diurnal variations. Delayed onset muscle soreness DOMS and rating of perceived exertion RPE were measured at the beginning and end of each exercise session, respectively, using a 10 cm visual analogue scale. The exercise stimulus was a periodized resistance training intervention consisting of two 5-week mesocycles, which trained each major muscle group twice weekly.
Within each mesocycle, intensity increased as repetitions decreased Table 1. During week 5, the upper and lower body strength oriented training sessions began with 1RM testing to more accurately prescribe training loads during the following mesocycle. Intensity and number of sets and repetitions were recorded during every training session. Caloric targets were established by Mifflin St.
Jeor equation with a 1. Dietary compliance was monitored throughout the study by weekly intake surveys recorded using commercially-available software MyFitnessPal, Baltimore, Maryland.
Participants met weekly with researchers to assist them in reaching their dietary goals. Casein as calcium caseinate; Friesland Campina, Amersfoort, The Netherlands and maltodextrin supplements were flavor- and color-matched by the research staff. Participants were provided canisters of casein and placebo at weeks 0, 3, and 6 with a supplement log to record time of consumption each day. Canisters were weighed before and after being given to the participants as a confirmatory measure of compliance.
One participant from each group was removed from analyses for unreported noncompliance as validated by negative changes in both FM and LST and by participant interview after the study. Total and non-supplemented intake levels for calories, protein, carbohydrate and fat are provided in Table 2. Changes in Body Composition and Muscle Hypertrophy. All variables presented in Fig.
RPE was significantly lower on the final 2 days a mild tapering phase of the training program versus like sessions in all previous weeks Fig. The NT group 1. The results of the present investigation indicate that ingestion of supplemental casein protein at night or earlier in the day similarly influence adaptations to a resistance training program. Resistance training promotes significant increases in muscle strength and mass when the training stimuli is sufficient and protein intake is adequate relative to training [ 1 , 2 , 3 , 4 ].
In the current study, participants achieved an average training volume of 39, kg per week which provided the mechanical stimulus necessary for a significant increase in muscle strength and size.
However, NT and DT groups did not differ in rates of change for these variables or measures of body fat and VJ performance. Previously, it was reported that protein digestion and absorption occurs during the night just as it does during daytime hours or when most people are awake [ 7 , 8 ].
Frontiers in Nutrition , ; 6 DOI: Here's the scoop. ScienceDaily, 6 March Bedtime protein for bigger gains? Retrieved November 10, from www. Researchers found that resistance-like exercise regulates fat cell metabolism at a This process quickens when we injure a muscle, and an extreme form of this process is also seen in The effect of aquatic resistance training on ScienceDaily shares links with sites in the TrendMD network and earns revenue from third-party advertisers, where indicated.
Print Email Share. Just a Game? According to a Texas study , casein may be an important ingredient to your success. Researchers took 36 males performing heavy resistance training and found that the group consuming a whey and casein combination significantly outperformed participants who were given a combination of whey, BCAAs, and glutamine supplement. Over the course of the week study, the whey and casein protein combo yielded the greatest increases in lean, fat-free mass.
Why take only one form of protein when a combination yields much better results? Want to improve your chances of muscle growth and fat loss? We also hypothesize that pre-sleep consumption of the high dose of CP and WP, would be superior to the low doses of each respective protein. In addition, participants were excluded if they were currently a smoker.
If they were consuming any nutritional supplements except for a multivitamin , they were asked to refrain from taking the supplements two weeks before their first visit and during the entire study period. Participants were asked to maintain their normal exercise regimens for the duration of the study. The present study was conducted according to the guidelines laid down in the Declaration of Helsinki, and all procedures involving human participants were approved by the University Institutional Review Board.
Written informed consent was obtained before participation in the study. The present study was a randomized double-blinded crossover trial. This study included one familiarization visit and 5 experimental trials, separated by 48—72 h Figure 1. The rationale for the use of the 24 g dosage for the present study, was to match typical serving sizes of most commercially available protein supplements 24—25 g per serving.
Further, we sought to investigate the effect of a double serving of protein on the dependent variables. Thus, only the PLA was single-blinded to the participants. To confirm compliance with time of supplement consumption, participants were asked to complete a log documenting the time they completed the supplement and the time they lay down to sleep.
Prior to each experimental trial, participants were asked to refrain from alcohol, caffeine, and exercise for 24 h. Participants reported to the laboratory for each experimental trial the morning after consuming their assigned pre-sleep supplements, upon waking, and in a fasted state between and h. Study Timeline. After a warm-up, participants progressed towards the maximum weight that they could lift one time through a full range of motion.
All measurements were recorded, with the goal of achieving a 1-RM within 3 to 5 attempts. Participants were then familiarized with the ventilated hood ParvoMedics, Sandy, UT, USA to be used for metabolic testing by laying under the hood for several minutes until they felt accustomed to it.
Upon completion of familiarization, participants were provided with their first supplement and instructed to take it the night before their first testing day at least 48 h later. Metabolic data were averaged every 30 s, and the last 20 min were used for analysis.
To standardize time under tension and minimize the variation in repetition speed between experimental trials, repetitions were performed at a metronome cadence of 30 beats per minute, which was equated to a 2-s concentric and 2-s eccentric phase.
Total RE volume performed was calculated by multiplying the weight lifted by 3 sets and by the number of repetitions performed. Several performance and sports nutrition studies [ 7 , 27 , 28 ] have used this approach as an alternative to traditional null hypothesis testing. A published spreadsheet was used to assess the likelihood of a true treatment effect, based on the smallest meaningful threshold [ 29 ].
The smallest meaningful treatment effect thresholds were determined by multiplying 0. Effect sizes ES were calculated by standardizing the differences of all treatments to the SD of the PLA; and to control for small sample bias, the SD of the PLA was divided by 1—3 4v-1 , where v is equal to the degrees of freedom [ 30 ]. The ES magnitudes for metabolic variables were qualified as follows: trivial, 0. For RE performance, ES was qualified as follows: trivial, 0. Data were log-transformed to account for heteroscedastic error [ 31 ].
In addition, within-subjects repeated measures ANOVA was conducted to measure differences for metabolic variables and RE volume for each trial. Qualitative inferences were presented along associated p -values. Comparison between protein type and dose are displayed in Table 2.
Mean effect comparisons and inferences on variables the morning after pre-sleep consumption of a single serving of 24 or 48 g whey protein WP , 24 or 28 g casein protein CP. Figure 2 B displays the comparison between protein type and dose for total RE volume performed. Treatment effects on total resistance exercise RE volume performed the morning after pre-sleep consumption of a single serving of 24 or 48 g whey protein WP , 24 or 28 g casein protein CP , compared A to a non-energetic placebo PLA and B other protein types and dose.
The present study is the first to investigate the effect of pre-sleep consumption of a CP or WP supplement on next morning RE performance in physically active women. In addition, a primary aim of this study was to determine whether pre-sleep consumption of a low dose 24 g and a high dose 48 g of CP and WP increased next morning RMR, when compared to a PLA.
The primary findings were that, when compared to not consuming any energy prior to sleep PLA , only pre-sleep consumption of 48 g CP elicited a possibly trivial response in next morning RE training volume, a possibly and likely increase in energy expenditure as measured by VO 2 and RMR, respectively; with an unclear effect on substrate utilization.
However, 24 g CP and 48 g WP possibly and likely increased morning carbohydrate utilization, respectively, as determined by an increase in RER, but had unclear effects on RE performance. A secondary aim was to determine any differences between proteins CP vs. WP and dose 48 g vs. Our observed findings of a likely acute increase in RMR in active individuals from pre-sleep nutrition, compared to not consuming energy, is consistent with previous studies that have used pre-sleep ingestion of single macronutrients [ 2 ] and chocolate milk [ 7 ].
However, a recently published study [ 14 ] did not find an increase in next morning RMR in mildly overweight men BMI: One plausible reason for the difference between the findings by Lay et al. It appears that acute, observable changes in next morning RMR are present in lean, physically active men [ 2 ] and women [ 7 ].
However, it is possible that these acute increases in RMR could extend to overweight and obese individuals through chronic pre-sleep feeding. Moreover, when combined with a regular exercise regimen, pre-sleep nutrition may confer favorable outcomes in overweight individuals, such as the increase in morning satiety.
This was observed by Ormsbee et al. In addition, the aforementioned studies have typically used a protein dose of 30 g and have not accounted for the body mass of participants when prescribing pre-sleep protein intake. Therefore, it is plausible that the commonly used 30 g dose may not be sufficient for heavier individuals and prescribing the amount of pre-sleep protein relative to body mass may be necessary.
Thus, more research is needed to determine the optimal dose of pre-sleep protein intake to confer benefits to populations other than active individuals. Nevertheless, a novel finding of the present study includes the likely increase in morning RMR after pre-sleep consumption of 48 g CP, compared to isoenergetic and isonitrogenous WP.
This finding suggests that CP may be an ideal pre-sleep protein when consumed at doses greater than the previously studied 30 g.
However, considering our findings only revealed a possibly and likely benefit of 48 g CP on VO 2 and RMR, respectively, compared to PLA, more research comparing the effects of the two protein types during the overnight period are needed. Interestingly, fat oxidation was likely greater after 48 g CP compared to 48 g WP, but fat oxidation was lower after consumption of 24 g CP when compared to 24 g WP. Previously, we reported that 30 g of pre-sleep CP did not inhibit next morning fat oxidation in physically active men, as 30 g of WP and carbohydrate did, when compared to a PLA [ 2 ].
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