I have been drinking a glass a milk before bed for some protein over night, 17g of protein in a tall glass, would i see better results if i used wheyn protein and got 40g instead?
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03-08-2018, 02:43 AM #1
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03-08-2018, 04:38 AM #2
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03-08-2018, 04:49 AM #3
Have which ever one your enjoy the most, Have neither if you don't want to, you are not going to "notice" any difference what so ever. The only way you will notice a difference is if you take muscle biopsy's the following morning and measure your muscle protein synthesis rates. The whey may show a slightly better MPS response. But neither the mirror or anybody that see's you will notice any difference at all.
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03-08-2018, 07:19 AM #4
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03-08-2018, 07:38 AM #5
You could really have anything you want before bed as long as it fits into your total calories and macros for the day. Growth will happen with that caloric surplus but you're always better off with something that hits your calories and is rich with macro and micro nutrients. Milk, whey, casein, a piece of fish, it doesn't matter as long as you enjoy it, fits into your meal plan and you can sleep peacefully with it in your stomach.
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03-08-2018, 07:47 AM #6
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03-08-2018, 08:13 AM #7
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03-08-2018, 08:44 AM #8
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03-08-2018, 01:16 PM #9
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03-08-2018, 08:02 PM #10
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03-08-2018, 08:10 PM #11
I don’t think it matters much, one might have a bit more protein than the other so maybe just go by that, how much you want/need. If you want a protein with some casein in it, Promasil is a great blended protein btw, tastes pretty good too.
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03-08-2018, 08:12 PM #12
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03-08-2018, 11:58 PM #13
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03-09-2018, 06:04 AM #14
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03-09-2018, 08:01 AM #15
You don't need it, unless you're after maximising MPS.
But this doesn't mean that less is useless. One study has shown excellent muscle gain results with 27.5 gram additional protein before bed. Protein intake wasn't matched between groups though. https://www.ncbi.nlm.nih.gov/pubmed/25926415
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03-09-2018, 08:30 AM #16
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03-09-2018, 08:38 AM #17
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03-09-2018, 08:47 AM #18
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03-09-2018, 09:11 AM #19
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03-09-2018, 09:17 AM #20
No it's not irrelevant. The numbers you're using apply to MPS being measured over 5 hours and only apply to whey. Studies in the overnight situation have measured MPS over 8 hours and so far have only used casein.
But one thing you're right about: 40 gram protein before bed will be better for MPS than 20 gram.
It's good for sure. But "optimal" is impossible to say because other protein sources and higher amounts haven't been tested, as far as I know.
It's possible that 40 gram milk protein might be slightly better. It's even possible that 50 gram protein would be better.
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03-09-2018, 12:16 PM #21
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03-09-2018, 12:36 PM #22
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03-09-2018, 12:52 PM #23
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03-10-2018, 01:19 AM #24
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03-10-2018, 08:59 AM #25
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03-10-2018, 09:03 AM #26
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03-10-2018, 10:11 PM #27
if u want to take zma avoid milk and protein powder isnt a good source for true mass building do you think ur body process that protein powder crap the same way it does a beef steak ? think twice about it my friend, i know all the guys talking about protein in protein out cals in cals out, amino in amino out, amino this amino that guess what none of them have true thick mass like the guys on quality food
just train 'til it hurts... shock the muscle
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03-11-2018, 12:05 AM #28
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03-11-2018, 12:51 PM #29
The 6 time world's strongest man Mariusz Pudzianowski used to do this. He'd eat 3 lbs (about 10 packets or 60 slices) of bacon and 10 eggs for breakfast followed by another 4-5 meals throughout the day but he still needed an alarm at 3:00 am so that he could eat 3 protein bars before his breakfast...
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