The reasons why you should take protein before bed

The search for effective methods to help increase metabolism as a key step in losing weight takes time to focus, in part, on protein intake before bed. Now a new study, one of the few in women, finds that the consumption of protein before bedtime does not affect the metabolism of fat deposits or the Abdominal perimeter.

According to the US National Cancer Institute, metabolism “is the chemical changes that occur in a cell or organism. These changes produce the energy and materials that cells and organisms need to grow, reproduce, and stay healthy. It also helps to eliminate toxic substances ”.

To this complex process by which the body converts what we eat into energy, many blame him of being responsible for the weight gain. Thus, when the metabolism is slow, the number of kilos increases. But if it’s fast, you lose weight. It is influenced by genetics, the endocrine system, sex, diet and age.

In recent years there have been many investigations that have focused on finding the relationship between protein consumption before bed and increased basal metabolism. AND studies such as the one published in 2009 in the ‘Journal of Nutrition’ they confirm it, as well as a revision of 2008 that saw the light in ‘The American Journal of Clinical Nutrition’. Furthermore, a 2012 trial in ‘Medicine and Science in Sports’ highlighted that protein stimulates the muscle growth and repair after exercise. Greater amounts of lean muscle mass further increase metabolism because muscle burns more calories than body fat.

In this sense, a job of this year that published ‘Frontiers In Nutrition’, of the University of Maastricht, reveals: “The protein ingested before the dream is digested and absorbed efficiently during the same, which increases the availability of amino acids in plasma and stimulates muscle protein synthesis during nighttime sleep in both youth and adults. When this intake is combined with exercise performed the same afternoon, the rates of muscle protein synthesis during the night will increase even more ”.

The new test, carried out by researchers from Florida State University (FSU, for its acronym in English) and published in the ‘The Journal of Nutrition’, confirms that protein consumption before going to bed compared to your intake during the day it does not alter the metabolism of belly fat overnight or the burning of it throughout the body.

“A dinner with pasta, rice or bread has a worse metabolic effect than its intake in food”

Speaking to Alimente, Amil López Viéitez, nutritionist and creator of the Consistent diet, underlines: “A single intake is not decisive for weight loss, but it is known that after 7:00 p.m. the ability of insulin to metabolize carbohydrates and sugars is reduced, so if we consume a dinner of pasta, rice or bread, your metabolic effect it is worse than if we consume these foods for lunch or breakfast ”.

Photo: iStock.

False myths

For too long, people have been led to believe that “eating before bed causes metabolic disturbances and fatteningclarifies lead study author Michael Ormsbee, associate professor in the College of Human Sciences and associate director of the FSU Institute of Sports Sciences and Medicine. “However, the data simply does not support this when the foods we choose for dinner are proteins and small in size“, he points out.

While previous research has found substantial benefits from nighttime protein consumption, most of the existing research on the subject focuses exclusively on the mens. In this study, Ormsbee and her team used two experimental conditions to investigate fat metabolism in the sample of participants: 13 female weightlifters with a mean age of 22 years.

In one condition, study participants drank a casein protein shake 30 minutes after a workout and a similarly flavored placebo shake 30 minutes before bedtime. In the other condition, the participants drank the shakes at the reverse order.

“We wanted to investigate how this bedtime drink influenced fat metabolism overnight in fit women compared to having that protein shake at another time of the day, “Ormsbee notes.

The researchers then deployed a strategic measurement approach designed to comprehensively assess the entire process and steps of fat metabolism overnight. First, they documented the lipolysis of the participants, or the release of fat from fat cells, to determine whether the timing of protein consumption was related to the cells’ ability to release stored fat into surrounding tissue.

The team then used breath sample measurements to assess the fat oxidation of the participants or the ability of their bodies to burn that released as energy in the muscles.

“Scientists have long known that eating protein along with exercise it can help trigger the release of fat from cells, ”the researchers document.

In women

And now what is known is that “in women who train with weights, there are no differences in the local metabolism of belly fat during the night or in burning fat from the whole body, either by eating protein in shake form during the day, after training or before sleeping. Essentially, you can eat protein before bed and not disturb your fat metabolism, “they add.

The scientists insist: “We hope that this study and subsequent follow-up research will help demystify the science of nighttime feeding for women and eliminate harmful and unfounded beliefs. There are misconceptions very bad about eating at night, like it will ‘make me gain weight’ or ‘slow down my metabolism’.

On the contrary, “research suggests that this is only true if you are eating a ton of calories and they are loaded with carbohydrates and / or fats. There are so many potential beneficial effects of eating protein at night … And it is extremely important to bring all this science to the community to try to change the perspective of these eating habits, “they add.

This study has analyzed “its effect on women who are weightlifters and it has been found that it does not affect the metabolism of fat deposits or the abdominal circumference. They are a bit generic conclusions, but does not present contraindications although it does not show clear benefits for the entire population ”. It is convenient to wait “an hour after dinner to go to bed, to promote proper digestion and a good rest,” they point out.

As Amil López clarifies, “Proteins promote satiety and tissue repair. If taken after training, they stimulate growth hormone and promote growth. muscle development”.

Photo: iStock.

Night diet

Regarding whether fasting before going to bed favors weight loss, the specialist states: “If fasts are used consistently to activate the metabolism when there is a stagnation in weight loss or sporadically 1-2 times per month to activate cellular and metabolic regeneration, I am in favor. But I am not in favor of dietary proposals like intermittent fasting (the most common modality is based on fasting 16 hours each day) or fasting 5: 2 (it is based on the consumption of 20-25% of the caloric needs in 2 non-consecutive fasting days and free feeding the remaining 5 days) , which do not educate eating habits or are compatible with social life, which is why they generate anxiety and often binge eating.

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