Drinking protein shakes in the evening: how much is enough to build muscle without accumulating fat?

Sports nutrition research suggests that supplementing with protein close to bedtime, especially slow-digesting proteins like casein, can stimulate muscle protein synthesis. However, the effectiveness depends on the dosage, type of protein, and several other factors.

Consuming about 20-40 grams of slow-digesting protein, such as casein, about 30 minutes before bed is enough to boost muscle protein synthesis overnight, according to the health website Verywell Health (USA).

Milk fortified with casein protein is suitable for consumption before bed because it is slowly absorbed, helping to provide a steady supply of amino acids to the body.

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In fact, just 20 grams of protein is enough to stimulate muscle protein synthesis in young people. However, higher doses, such as 40 grams, help to prolong and maintain amino acid levels in the blood longer overnight. This is beneficial when maximizing recovery after high-intensity training.

The most common slow-digesting protein is casein. Casein is abundant in whole milk, low-fat milk, cheese, and casein protein powders.

When absorbed, casein releases amino acids into the bloodstream slowly and steadily over several hours. Therefore, it is considered suitable for extended periods of sleep. Numerous studies using casein before bedtime have shown increased muscle protein synthesis overnight.

Whey, a fast-digesting protein, also stimulates muscle protein synthesis, but its effects are usually shorter-lived. Therefore, if the goal is to nourish muscle throughout sleep, casein is the preferred choice. However, if whey is the only protein available, it can still be beneficial if you want to supplement protein before bed.

Some people worry that consuming protein shakes close to bedtime might lead to fat accumulation. This concern is justified, especially with protein shakes that contain added sugar. The general rule is to avoid weight gain by not exceeding your daily calorie needs.

In fact, drinking protein shakes in the evening doesn't automatically cause fat gain if your total daily calorie intake is balanced or slightly in deficit. Fat gain only occurs with a long-term calorie surplus, regardless of whether those calories come from protein, carbohydrates, or fat.

To optimize muscle growth, the ideal time to consume protein is about 30 minutes before bedtime. The protein-rich food should be easily digestible but not too high in sugar or fat to avoid disrupting sleep. Good options include a 200-300 ml glass of milk or a scoop of casein protein powder mixed with water.

According to Verywell Health, people prone to heartburn, reflux, or digestive disorders should prioritize low-fat milk or diluted casein powder, and avoid eating too much before bed.

Source: https://thanhnien.vn/uong-sua-protein-vao-buoi-toi-bao-nhieu-la-du-de-tang-co-khong-tich-mo-185251212191925885.htm