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What are the best proteins for sleeping?

If building muscle mass is your goal, then you probably know that getting enough protein is important. It is also very important for muscle building that you get enough sleep because during the night the human growth hormone reaches a peak.

For optimal recovery, the body needs 7 to 9 hours of sleep per day. This is a long period in which you do not get any protein.

Slow proteins before sleeping

In the absence of protein, the body converts muscle amino acids into glucose to fuel our brains. This means that there is a chance that muscle mass will be lost and you naturally want to prevent that. This is also the reason that professional bodybuilders often set the alarm clock in the middle of the night to eat a source of protein.

For most, this is obviously going too far and a good source of protein before going to sleep is sufficient. But, what are the best proteins for sleeping?

best proteins for sleeping

These are proteins that are slowly absorbed by the body so that the body is supplied with building materials over a long period of time. For example, slow proteins are in cottage cheese, but if you don't like cottage cheese, Casein is a good alternative.

Cottage cheese for sleeping

Cottage cheese is a type of cheese that comes from cow's milk, sheep's milk, or goat's milk. The advantage of (skimmed) cottage cheese is that it contains a relatively large amount of protein and virtually no fat.

Cottage cheese is therefore ideal if you want to lose weight and still get the necessary proteins before going to sleep. Some benefits of cottage cheese.

  • Slow-release of proteins
  • Gives a feeling of satiety
  • Contains a lot of proteins and amino acids
  • Relatively cheap
  • Strengthens bone structure

Nutritional value of low-fat cottage cheese per 100 grams:

48 calories | 0.1-gram fat | 3 grams of carbohydrates | 8.5 grams of proteins

Many people do not really like cottage cheese and have trouble eating a bowl of cottage cheese before going to sleep. Of course, you can flavor the quark by adding jam or honey, for example, but these additions quickly contain a lot of calories. A good alternative to cottage cheese is casein.

Casein as a substitute for cottage cheese

Casein is a slow protein found in milk. Milk consists of 80% Casein protein, the rest is Whey protein. As protein before going to sleep, Casein is a better choice than Whey because Casein, like cottage cheese, is absorbed more slowly by the body.

The Casein proteins form a kind of gel in the stomach, which ensures a steady and constant supply of the necessary amino acids. As a result, after ingestion, the body can have building materials for a longer period of time (about 7 hours) for repairing, building, and maintaining muscle mass.

Dosage: Mix about 40 grams of Casein with water and take it immediately before going to sleep, this is approximately equal to a whole container of cottage cheese (500 grams).

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