Protein ingestion before sleep improves postexercise overnight recovery.

@article{Res2012ProteinIB,
  title={Protein ingestion before sleep improves postexercise overnight recovery.},
  author={Peter T. Res and Bart B. L. Groen and Bart Pennings and Milou Beelen and Gareth Anthony Wallis and Annemie P. Gijsen and Joan M Senden and Luc J. C. van Loon},
  journal={Medicine and science in sports and exercise},
  year={2012},
  volume={44 8},
  pages={
          1560-9
        }
}
INTRODUCTION The role of nutrition in modulating postexercise overnight recovery remains to be elucidated. [] Key MethodMETHODS Sixteen healthy young males performed a single bout of resistance-type exercise in the evening (2000 h) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g of protein, 60 g of CHO) immediately after exercise (2100 h).

Figures and Tables from this paper

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Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition
  • Jooyoung Kim
  • Medicine
    Journal of exercise nutrition & biochemistry
  • 2020
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Post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.
Pre-sleep Protein Supplementation Affects Energy Metabolism and Appetite in Sedentary Healthy Adults
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Pre-sleep protein supplementation combined with resistance exercise can significantly increase the SEE and fullness in the next morning, indicating a possible strategy to improve sleep energy metabolism in the sedentary population.
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