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  1. #1
    Registered User Brahfessa's Avatar
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    Glass of milk before bed good for muscle building or should i use protein powder??

    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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  2. #2
    Registered User 34AndyUK's Avatar
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    If you're hitting your protein minimums, spread reasonably throughout the day, I wouldn't worry about it.
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    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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  4. #4
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    Chocy milk> Milk

    Cmon bro.
    BRAINS & GAINS

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  5. #5
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    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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    Registered User kusok's Avatar
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    It depends, op.
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    Take half the amount of milk, and half whey. Yours Captain.
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    I would prefer to get at least 25g - there isn't that much in a standard glass of milk so maybe add some whey.
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    I'd try to get ~33 g protein from dairy (so ~3 g leucine) before your 8-hour fast, but--like others said--this is just an insurance policy for optimal gains.
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  10. #10
    Registered User ErikTheElectric's Avatar
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    Neither, I prefer cereal.

    You're more than likely getting MORE than enough protein OP.
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  11. #11
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    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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    Originally Posted by ErikTheElectric View Post
    Neither, I prefer cereal.

    You're more than likely getting MORE than enough protein OP.
    If I have a bedtime snack, cereal is always my go to.
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  13. #13
    Gaintaining Mrpb's Avatar
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    Originally Posted by Brahfessa View Post
    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?
    You didn't like the answers the first time you asked this question?
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  14. #14
    Registered User TheMindMadness's Avatar
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    You need at least 40g protein before bed, any less isn't going to maximize MPS.
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    Originally Posted by TheMindMadness View Post
    You need at least 40g protein before bed, any less isn't going to maximize MPS.
    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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    Registered User TheMindMadness's Avatar
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    Originally Posted by Mrpb View Post
    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
    Yeah if you want maximum gains then you need at least 40g before bed, 40g has been shown to give up to a 20% increase in MPS over 20g.
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    Originally Posted by TheMindMadness View Post
    Yeah if you want maximum gains then you need at least 40g before bed, 40g has been shown to give up to a 20% increase in MPS over 20g.
    Well yeah it can but that study didn't measure overnight MPS rates. And keep in mind 20% higher MPS doesn't mean 20% more gains.
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    Originally Posted by Mrpb View Post
    That study didn't measure overnight MPS rates. And keep in mind 20% higher MPS doesn't mean 20% more gains.
    It didn't need to measure overnight MPS rates to show that 40g gave up to a 20% increase in MPS than 20g did, weather you consumed that in the morning, afternoon or before bed is irrelevant 40g is still going to give an better increase in MPS .
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    I have 40g of casein before bed, pretty sure i read somewhere before Can anybody confirm if that's the most optimal?
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    Originally Posted by TheMindMadness View Post
    It didn't need to measure overnight MPS rates to show that 40g gave up to a 20% increase in MPS than 20g did, weather you consumed that in the morning, afternoon or before bed is irrelevant 40g is still going to give an better increase in MPS .
    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.

    Originally Posted by Heterodox View Post
    I have 40g of casein before bed, pretty sure i read somewhere before Can anybody confirm if that's the most optimal?
    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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  21. #21
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    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol
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  22. #22
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    Originally Posted by jox43w View Post
    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol
    I just use a feeding tube to keep a constant stream of whey going in all night.
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    Originally Posted by jox43w View Post
    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol

    If I remember correctly Layne Norton said in one interview that he did this...

    I don't remember, but doesn't Lyle's 2.0 also include eating carbs on the middle of the night during the carb up days? Like you said, set the alarm, go pee and grab that snack you prepared before going to bed.
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    Originally Posted by jox43w View Post
    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol
    There were many old school bodybuilders that did that. While it may be optimal for 24h MPS, it's probably not optimal for sleep quality, I'd expect.
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    Originally Posted by jox43w View Post
    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol
    I did this in the early 90s when I began

    Wake up
    Slam pro (or BCAA's occasionally too)

    Try to get back to sleep but Mrpb is right, sleep was kinda affected
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    Originally Posted by jox43w View Post
    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol
    people already do that. Usually when they wake up as part of the natural sleep cycle, quickly eat and then back to sleep.
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    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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    Originally Posted by arnoldspump View Post
    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 ?
    That's nonsense. Protein powder is just as effective for building muscle mass.
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    Originally Posted by jox43w View Post
    lol next people will be setting their alarm in the middle of the night to drink protein, surely that would be ever more optimal? or maybe i shouldn't give people idea's lol
    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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