Protein is a key recovery nutrient to take before
retiring for the night. Since protein synthesis occurs
during sleep, it is vital to provide the body with
plenty of amino acids by taking a protein drink.
The key is a combination of protein that is released
slowly through metabolism while sleeping. This means
a mixture of whey protein, casein, and even milk protein.
Whey protein is a faster released protein and is
important because it contains a high percentage of both
essential amino acids and branched-chain amino acids.
(BCAAs supply energy by taking the place of glucose in
BCAAs can increase the net protein turnover during
sleep and lead to greater gains in lean muscle mass
and better exercise recovery. Quality whey protein also
provides key factors that can boost immune function.
Casein is a more slowly released protein, providing
amino acids to the body over a longer period of the
night. It has a naturally high amount of the amino acid
As discussed in earlier chapters, glutamine is
essential for increasing the rate of protein synthesis
while reducing breakdown in muscle tissue, along with
a whole host of other great functions.
Taking 20 to 35 grams (depending on body weight) of a
whey and casein blend mixed with water about one hour
before going to sleep can do wonders for protein
synthesis during sleep.