Man it would be awesome if u make 1 ultimate program with the provide most significant gains scientifically possible. With exercises, time of exercises, diet, sleep time and etc.

This study is really lacking. There should have been an additional group that consume 0g protein at night but consumed the same protein overall during the day as the groups taking the protein before bed

Brought to you by the society of protein farts trapped under the bedsheets.

Really should've had 2 groups take the same proteins 6-8 hours before sleep to see how much it had to do with timing vs simply the added protein bolus. +45g is a really big difference for endurance athletes who might be around 120g baseline or less.

I really like that you added in the detail of what could be wrong with the way the study was set up. Most people won’t do that

🎯 Key Takeaways for quick navigation: 00:00 🌙 Eating protein before bed is a topic with limited scientific consensus, but a recent study sheds new light on its potential benefits for muscle recovery and growth. 01:25 🥛 The study involved 36 healthy young men who consumed either whey protein, casein protein, or a placebo shake before bedtime, following endurance exercise. 03:16 💪 Whey protein led to sustained amino acid levels throughout the night and outperformed casein in both mitochondrial and muscle protein synthesis, indicating its potential as a superior protein supplement. 04:42 📚 While this study suggests the benefits of pre-sleep protein consumption, it's essential to consider it as one pieceof evidence, and individual preferences and goals should guide protein intake timing decisions.

Interesting, but the numbers in this study don't seem to add up. The fact that this study had the placebo group consuming less overall protein per day (like 45g or more difference) means it's a pretty trash study with poor controls. It was also conducted using a carb, fat, protein diet ratio of 64/24/12 which is pretty freaking terrible to begin with. A 2000 calorie diet would result approximately 325g carbs, 56g fat, and 50g protein (edit: initially I copied the wrong numbers; these are based on 65/25/10 because my calculator didn't support the values in the study), then the experimental groups added 45g protein with the shake. That is not enough for the daily minimum protein intake recommendation. Additionally, the study says the participants consumed 1.2g protein per kilogram of bodyweight, but that would mean the participants weighed like 66lbs based on what they fed them. Something doesn't add up here. With such radically low protein consumption, then that in and of itself could be contributing to why the synthesis rates were so similar. Finally, we would really need a somewhat lengthier study looking at equated protein intakes that compared a protein shake at night versus having an earlier point of stopping eating. We already know eating too close to bedtime interferes with sleep quality, and your other hormones like human growth hormone can be affected as well. This could mean the net effect on overall health may be different by consuming protein throughout the day, but giving yourself a rest period before bed, during sleep, and up to breakfast. Overall, this was a poorly conducted study with very poor controls that failed to measure apples to apples and has some concerning math that doesn't add up.

We need total daily protein equated across all groups for better results

WOWSERS.. 🤯 I just saw this video for the first time and I EFFIN’ love it. 😍 Your videos are informative, funny, and that little gym guy is the best with his exaggerative expressions! I love how your videos are science based, with a touch of silly sassy sauce. I can’t wait to veg out to your channel. KEEP IT UP! 👍🏼 LOVE IT! ❤

LOVE YOUR TONE; WELL MANAGED VOICE, ADMIRABLE PRESENTATION!! 😇

Dan John’s Mass Made Simple program has you experiment with different protein timing (before bed, upon waking, before workout, after workout) and the before bed shake seemed to have a huge benefit for my recovery. Ran the program twice, had the same ah-ha moment when I added the shake before bed. So for me, no further studies needed. :)

Absolutely brilliant presentation ! 😆😆👍👍🙌🙌

Protein shake and a toothbrush with toothpaste before bed? Nah. Protein shake and toothbrush with canned tuna paste is how I roll.

Personal anecdote here: I overheat big time if I have protein too close to bedtime. That loss in sleep quality isn’t worth the marginal benefits of pre-sleep protein imo. I also know that I’m not the only one who experiences this. BUT, if it doesn’t hurt your sleep it could definitely be worth considering.

You are the only fitness youtuber i trust ngl love you g

The study literally states: "Casein and whey protein ingestion did not differ in their capacity to stimulate mitochondrial and myofibrillar protein synthesis rates." What are you taking about in your video?

Really interesting video, did not expect that

Super informative! Thanks PictureFit ❤ Ill be sure to keep getting whey over casein💪 We appreciate you collecting the research so we dont have to 😊

Thanks for the video! Keep it up

The video provides insightful information on the benefits of consuming protein before bed, challenging previous beliefs and shedding light on its potential to enhance muscle recovery and adaptation. I am grateful for the clear breakdown of the study's findings and the presenter's engaging delivery style, making complex scientific concepts accessible and actionable for viewers.

Wow, thanks for sharing science with us. 🔥

thanks for the bro-science picture-fit, i always had non-conclusive but strong reason (with some evidence) to back whey protein being roughly the same as casein despite the different ammino complex of teir make-ups.... still though i'd rather slam a steak or burger before bed over shucking back a 2nd protein shake haha (actual food always wins but i get this is for late-night maybe keeping the calories low depending on the protein powder)

I’ve realized that I cannot have a protein drink before bed. I have the absolute worst sleeps. I wake up to pee, sometimes more than once, and because my body tries to stay asleep, I end up fighting the pain while sleeping and eventually wake up in a pool of sweat induced by the pain. I’m also then not hungry in the morning. I feel optimal when my last protein (actually,food in general) is consumed at least 2 hours before bed. Also, I find that solid protein (like a chunk or can of salmon) is superior to a protein drink as it has more than just protein to offer. Also, if you’re aiming for optimal health, we need to understand that focusing on muscle growth alone is not ideal. We must not forget about our bones, joints, and skin. We also need to give our digestive systems a rest, and let the body focus on repairing and building other functions. In the end, get your protein, eat all the macro and micro nutrients your body needs, get good sleep, sometimes train for endurance, and other times for strength and size. Don’t forget stretching sessions! If you focus on balance, 2 years will fly by and you’ll see yourself in the mirror and think “Dayum boy, you lookin’ fine”. Balance my friend, it’s all about the balance.

Shouldn't the control group have consumed whey during the day instead of before sleep to make the conclusion that the timing is relevant for muscle protein synthesis?

To me it is a must to eat some protein before bed because no way I'll sleep otherwise. Plus I tend to wake up feeling less restex when I don't. Maybe if I eat more protein during the day it would amount to the same result but I happen to like my bedtime snack.

very useful video, thank you^^

3:21 LOL if you zoom in... The placebo group had a spike in leucine concentration also hahaha

As always a great unbiased review of the science.. This would be my question and what Id like to study. How far before bed should you have the protein? How much will it change if its 2 hrs before, 1 hr before etc?

Anecdotally, I work a physical rotation job where my protein quantities and quality is weak. Every year I tend to get tendonitis from the rigors of work. This year was no exception. I also am much more tired when I get home and take a long time to recover. These past few shifts, I said screw it. Paid the extra money, and shipped over whey protein powder and a shaker. Because I work 12+ hour shifts, I didn't want to lug a protein bottle around with me that would be difficult to clean at the end of the day. Because I work so long, I tend to work, clean up/shower shave etc, prep for the next day, and go to sleep an hour after work. During that period, I started adding the protein powder drink (two scoops) about an hour before bed. The results are astounding. My forearms didn't receive any new damage during my last few shifts. I started losing weight (keep in mind, my diet was the same but with the additional calories of adding the protein shake). My muscle mass in my forearms has increased to basically the same size they were with inflammation -but without the inflammation- and Im feeling less tired throughout the day. I'm all about the night time protein shake these days. I'd even recommend taking a psyllium husk supplement prior to the shake to ensure proper digestion. (Nobody wants to wake up in the middle of the night to take a protein shit).

So basically protein before and after everything

You are a very good KZfaqr.

Whoa! Very interesting findings there. Whey is so much cheaper and has better flavor options, too. My final protein snack is usually plain Greek yogurt with a scoop of casein and a little milk to get a decent consistency. But for now I'm using vanilla casein and I squirt a bit of water flavor enhancer (Cherry Starburst my favorite right now) just to make it more tasty.

As a “hardgainer” I hired a trainer for a short period of time back when I started lifting. Dude had his ifbb pro card and a degree in nutrition. Told me always drink a Casein shake before bed. Most of your muscle tissue synthesis happens in your sleep and casein is the slowest digesting protein. It ensures that you will have adequate protein for muscle growth all night long. I hated drinking it and obviously that was 1 out of 20 parts of the diet he gave me. Whatever he told me to do worked magic though, I went from 160-180lbs in 4-5 months with almost no fat gain.

Fun to know. Thanks bro.

But the subjects did the exercise very close to their sleep, so whey makes sense for post workout. If someone woke up in the morning and worked out, would that affect it? Would love to see a study recognizing a possible change in workout time.

THE LAB TECH CREEPING IN @ 2:40!!! 🤣😂🤣😂

2023 is the year of “the bros were right all along”

I’ve been a “Greek yogurt before bed” loyalist for years now. I’ve been suboptimal all along?!

Many thanks 🙏🏻😊

Great video! Out of curiosity did it state that the people who did theses studies consumed equal amounts of protein throughout the day? It would be interesting to know if it was the overall intake that caused improved benefits or not but I understand this was more to find the acute differences throughout the night

With the amount of people in the world strength training and weight lifting why are there not more studies?

This is the whey

Personally I’d like to see the placebo group still have a protein shake of 45g but just not before bed. This would have equated for possible extra calories / extra protein? Might not be that protein before bed is good but excess calories is good!

They should added metamyosyn protein cuz it's a combination of where and casein It would've been interesting to compare the concentration levels of metamyosyn protein vs each type of protein seperated

it gave me more questions then the answers. Why did they drink carbonated drink? Why was their cardio session so close to the sleep time which is not advised (or am I wrong) ? And, as others said, will it make the difference if protein was consumed not before bed but at other time of a day

I think the key factor is that the subjects started exercising 2 hours before bedtime, and it's not clear if they ate afterwards or just had the shake. So the "scientists" tested what type of protein is more beneficial right after a workout and the sleep phase is irrelevant for the result in my opinion.

The subjects in the study performed cycling (endurance-type exercises) for 60 minutes. The muscle fiber used to calculate growth was the vastus lateralis. I believe that although cycling can provide a stimulus for growth of the quadriceps, a better stimulus would be resistance type exercise. I am not fully convinced that whey in superior to casein based on the myofibrillar growth numbers specified because the stimulus from resistance training would undoubtedly be higher than endurance training. This change in stimulus (both intensity and duration) may change the amount of muscle protein synthesis and thus the size of the vastus lateralis. I am having difficulty accepting that long digesting protein is inferior to fast digesting one when we have data that shows that distributing protein across the day is better than concentrating it (2 meals per day is worse than 5 meals per day if protein consumed per day is the same.) If someone has more data/thoughts on this or if you see any issues with my reasoning, please respond :)

Besides the bloating from the shake during the night/in the morning, this works well

I see... So basically... This is the Whey?

End of the day workout guy, added a protein shake after workout, no jelly legs the next day (overall, same protein intake). Vastly improved recovery but I would recommend protein and a bit of juice after a right after hard workout, not specifically before bed unless you actually workout at the end of the day (I sleep great with this routine but I know people who do not)

maybe the real bro was the whey protein we drank along the way

I was thinking about this couple days ago, great to know I'm not making stuff up.

What was overlooked was the digestibility casing as a complex protein hard to digest while sleeping

I'd be interested in knowing how they took the blood samples during sleep without disturbing the sleep. Even having a stint in the arm disturbs deep sleep...at least it does mine.

Great!

How do i send this video to my bladder so it would cooperate and not wake me up at 3am?

So funny cause I basically did this experiment on myself and was surprised that casien didn’t work as well as I thought. And now seeing this I see why

Hi I'm a beginner here. May I know if mass gainer or creatine loading before bed proofs effective as well?

Wait a second,I'm going to make my protein shake !! And come back to see the rest of the video 🤣🤣👏👏

Great video as always! Please consider doing a video on draining for a durable body? I wonder if training for hypertrophy or strength is the way to go? Does have more mass or stronger muscles make you more resistant to injury?

Meanwhile me eating noodles and boiled eggs before sleeping

I remember hearing about a bodybuilder eating a whole rotisserie chicken right before bed. The idea was mass protein ingestion for max muscle growth during sleep.

Did the study use whey concentrate or whey isolate protein?

Hmm, I've been following a rule of no food after 5/6PM for a while but sometimes I workout late night. I might just start getting in a protein shake

Man, they missed the opportunity to compare the protein before bed group with a group that consumes it at a different time in the day. Thats the result i am interested in. Is there an advantage to taking it specifically before bed vs in the morning or at lunch

Should include protein intake in the morning workout group

this is encouraging as casein is hard on my stomach but I can drink whey all day long! thank you! now I have 5 lbs of casein to go through lol

For the past week I’ve been having casing before bed. it’s spiking my insulin too high to sleep well.

I wonder for weight loss if its worth doing this and producing insulin so late at night. If u aim for a 14 hour fasting window. That could make the first meal the next day hella late

Of course whey is best. But do I take it in the morning or the evening?

I wonder if it has to do with Slow Wave Sleep vs REM. My understanding is that the last and most important part of sleep for the brain is the REM in the last couple hours, but I thought I heard that SWS is more in the first 3 or so.

cool content

Wow , I actually watched this video after I trained,had a good meal and then a protein shake before bed...nice

Not only protine but also some plant fiber. @_@ the morning washroom is a pleasure.

what animation software is this?please reply.

i know this is a muscle gain study but i would to see a study that compares benefits of protein before bed vs people who do 16 hour daily fasting eg last meal probably at about 5pm

Id hypothesize the reason casein doesnt trigger as much MPS is because the slow dogestion means it doesnt as effectively pass the threshold amounts of things like leucine and isoleucine and fails to trigger as much MPS. Cesein also apparantly has a relatively low leucine content compared to whey. That seems like a reasonable explaination. I get the reasoning behind the hypothesis that casein would be better than whey at night for MPS but it seems being slow digesting may be negatively associated with MPS in this case. I do wonder though if there was a group who consumed a mix of whey and casein would have fared.

Will protein shake before bed make you gain weight?

Problem 1: we also need a group with regular food containing 45g of protein (it is not about the source of protein, it is about quantity). I bet that the "regular food" group will do the same for MPS, aka just be sure to have a high-quality protein dinner. Problem 2: Total daily protein intake in the whey & casein group is 1.8 g/kg and only 1.2 g/kg in the placebo group. If they did match the total daily protein intake, MPS would be also higher in the placebo group.

Can you follow an IF protocol with pre-sleep protein if you workout fasted in the mornings?

I never invested in Casein protein because I felt like it was a rip off for something you consume purely before bed. You could easily spend it on wholefoods like cottage cheese or have a shake of whey protein before bed which is just as good.

There is more to it than which gives you more protein stuff, though. Casein’s slower effect helps you stay filled during sleep.

however this study does not make it clear that the trigger for increase protein synthesis was the endurance training itself, or just sleep. In other words, would the findings be equal hat the subjects not trained before sleep? Both muscle and mytocondrial protein synthesis is expected after a training session....

But type of which whey protein was used in the study? WPI or WPC? Their absorption is very different.

I'm not sure if this study really highlighted the difference of effect of ingesting protein either before bed or at different times a day. The independent variable for this study was protein consumption and not time. It would make for a good study if the same protocol were done at different times of the day.

the problem is they added a factor doing cardio before bed so now they have to do another study without cardio

How did the protein shakes effect their sleep quality?

Can you talk about cholesterol effect on the body and if it is really that dangerous?

My question about (micellular) casein if it does affect the bioavailability of fat soluble vitamins, drugs and supplements? It isn't fat, but kind of acts like one in the stomach. I wonder if you can get more A, D, E and K using it and if EPA and DHA are absorbed at rates similar to say olive oil

Bruh, they are consuming 45g more protein. That's the only difference, not the timing

Would lobe a video about whey protein vs beef protein.

Pretty neat.

Missed opportunity for a pun there… instead of “the study had fondings i didn’t see coming”, “it had findings.. i couldn’t dream of” :V yeah ill see myself out

I buy this. When it comes to carbs, slow digestion wins every time. As a new diabetic, I've learned this practically as well as theoretically. But protein isn't processed the same way in the body that carbs are. I don't see any reason why a spike in blood protein would carry any relative negatives with regards to absorption when compared to slow digesting casein, unlike sugars versus complex carbs.

how does this affect your insulin resistance over time?

Happy to hear, im a really tall guy and struggle to eat enough, i started drinking protein shakes at night cause i cant eat more during the day, im 2 meters tall 92 kg, and i want to get to around 100 kg and im trying to get at around 160-180 grams per day, i m training 5 times a week strength training and it seems that this night shakes are great for me.

Mr PictureFit, you sometimes hear people talk about a difference between muscles from physical labor vs muscles from workouts. Is there any truth to it or scientific fun fact or the like? I suppose physical labor would be classified as super-high volume, like 100 sets a day, but low-to-moderate intensity. I’m aware of information regarding cardio vs resistance training, but an old days’ miner with a pickaxe wouldn’t do cardio exactly. You and others mentioned more than thirty reps in a set entering junk volume territory, and there seems disagreement about how many sets a session/week enters junk volume territory. But do we actually have any data about people doing resistance training comparable to physical labor? Like a few dozens reps but each set quite short of muscular failure, but also a few dozens if not hundreds of sets each day?

Finally, a study for all of those millions of people who do cardio in their pyjamas while chugging a shake, so they can sleep optimally.

Can anyone tell how much protein should i consume to build muscle I started gym 3months ego My weight is 60kg

Don't we already have some proof that the amino spike is more important than the duration of the stream? Also, the absorption is still slowed by the rest of the meal in the stomach. I thought the myths around casein were already debunked...