Most people know that your body recovers while you sleep. There have been countless studies that have proven that you need to get plenty of sleep (at least 6-8 hours) to have your body functioning properly. In the battle to build muscle, what you do before bed is just as important as the time that you spend sleeping. Here is how it works.
While you are sleeping, you body is using what you have already consumed to repair your muscles, and build them up. It needs protein to do this. More specifically, your body needs protein that will last throughout the night. Most people think that protein is protein, and it doesn’t matter where you get it from, or what kind it is. FALSE! Different proteins are processed differently by your body. When most people think of protein, they think about whey protein. Ask everyone that works out at your gym, and I’ll bet that 75+% of the people that are taking protein supplements are using strictly whey. Why? Because it is great for after a workout. Your body is able to digest it quickly, and get it to your muscles in order to start rebuilding. You should absolutely take in when protein shortly after you workout. I suggest waiting no longer than an hour, and the sooner the better. OK, whey gets into your system fast, and it start repairing muscles. What about when you are sleeping for 8 hours? What are you supposed to do then?
Introducing Casein Protein
Casein Protein is a much slower digesting protein than whey. By taking it in before bed, you are giving you body something that it can use throughout the night. You do not want your body to stop repairing and building muscle an hour after you fall asleep. If you are not getting enough casein protein, that is exactly what is happening. So, the question then becomes, “Where can I get casein protein?” The most common casein sources are milk, cheese and cottage cheese. There are also Casein Protein Powders taht you can order. You also may want to consider a shake such as Shakeology. It is a great form of COMPLETE protein, and is a great tool to help you achieve your goals.
Here is the simple breakdown for when you should be taking what, and how to build muscle in your sleep.
- After your workout, focus on whey (although mixing in some casein protein has ve==certain advantages).
- 30 minutes or so before you go to bed, take in 20 – 30 grams of casein protein.
- When you wake up, be sure to replenish your muscles with a little whey protein