Achieving the goals of daily protein intake for decades is part of the lifestyle on which muscles are built, and over the years, studies have only confirmed its effectiveness. But the availability of this information does not facilitate the actual consumption of 1 gram per pound of body weight per day – or 0.8 grams, or any other amount for you.
Here's what makes it easier: Consider rituals in your life that are mostly protein-free and find simple ways to strengthen them. An evening snack before bedtime is a classic example.
You may have heard about taking casein protein before bedtime as a way to increase your total protein intake and accelerate muscle growth. This is not just fraternal science! A number of studies have shown that this practice can help increase muscle mass and strength, and that, yes, casein digests more slowly than whey protein.[1-3]
So what is the delay? For many, this is the texture of casein supplements, which can sometimes be much thicker than whey – too thick to make a mouth-watering and easy-to-drink cocktail. But get it: this trend towards thickness can be an advantage, says Kaged Muscle CEO Chris Getin. Here's how he uses Kaged Muscle Kasein to kill cravings and get protein at night to help build muscle.
View recipe here
Why take casein before bedtime?
“There is a lot of confusion about which proteins should be taken at the right time,” Getin says. “The time when you should definitely take micellar casein before bedtime. Why? Because it is a protein that is absorbed very slowly. When you mix it, it mixes very thickly and causes a gel-like substance in the stomach, which allows a slow release of amino acids into your body. It is wonderful when you sleep. It also helps to kill cravings at the same time. ”
Getin's ritual is to make this pudding, let it cool in the fridge or freezer until it becomes even more like a pudding, and then relax a bit with a book or show.
“Especially if you have a calorie deficit, you want a lot of volume, so you want it to be as thick as possible,” he explains. "You can mix it in a cocktail, but I prefer it in a bowl."
Does it work at other times of the day? Sure. Just one gram of sugar and 26 grams of protein – it can be a complete protein snack to keep you at noon or at any other time when hunger and cravings come.
"Why on earth do you want to" cheat "with something else, besides this, is it useful to you?" Getin says. “Satisfy your taste buds and your muscle needs.”
- Madzima, T.A., Panton, L.B., Fretti, S.K., Kinsey, A.W., & Ormsbee, M.J. (2014). The consumption of protein or carbohydrates at night leads to an increase in energy consumption in the morning rest in active college-aged men. British Journal of Nutrition, 111(1), 71-77.
- Res, P.T., Groen, B., Pennings, B., Beelen, M., Wallis, G.A., Gijsen, A.P., Senden, J.M. & Van Loon, L.J. (2012). Taking protein at bedtime improves recovery from sleep. Medicine and science in sports and exercises, 44(8), 1560-1569.
- Snijders T., Res, P.T., Smeets, J.S., van Vliet, S., van Kranenburg, J., Maase K., Kies, A.K., Verdijk L. B. & Van Loon, L.J. (2015). Protein intake at bedtime increases muscle mass and strength gains during prolonged weight training in healthy young men. Journal of Nutrition, 145(6), 1178-1184.