Protein is integral to any diet, particularly for those with fitness goals. This has led to several individuals following various protein consumption patterns, one peculiar way being a pre-sleep protein intake. Arnold Schwarzenegger recently highlighted this practice and listed its pros and cons.
A pre-sleep protein meal is supposed to trigger the release of amino acids, which ultimately increases muscle mass when combined with a healthy lifestyle. The practice involves consuming a protein-rich meal just before bedtime to increase the synthesis of the nutrients in the body.
Schwarzenegger was up for the practice and confirmed its positive effects by highlighting the associated research article. However, he also admitted that the practice came with its set of downsides as well.
One of the main negatives of this practice is the side effects on the quality of sleep. Often, eating too close to bedtime can disrupt sleep patterns and other functions in the body. To combat this while also ensuring a similar night-time protein intake, he suggested a better solution.
“Simply push it back to about 2 or 3 hours before you sleep, and choose a slower-digesting protein or combine it with fibrous carbs or fat.”
Additionally, the Austrian Oak also asked individuals to look into slow-digesting protein options. Instead of opting for whey protein that processes about 10 grams an hour, he asked them to consider eggs, which take hours to digest.
“Remember, total protein in a day is far more important than the timing of your meals.”
Ultimately, as long as one consumed about 0.6-1 grams of protein per pound of the ideal weight goal, the practice could be immensely helpful. One didn’t necessarily have to opt for a pre-sleep protein meal and could just go with a balanced diet, as long as their consumption of the nutrient was distributed throughout the day.
Arnold Schwarzenegger explained why timing one’s protein intake wasn’t important
As mentioned earlier, the Hall of Famer firmly believed that a person didn’t have to stick to a particular routine or time to consume their protein. A balanced diet stretched out throughout the day containing enough amount of nutrients could still make a significant difference.
Often, people tend to refrain from eating immediately before and after their workout sessions, fearing a negative impact on their fitness routine. This included protein-rich foods that could have the chance of increasing one’s muscle mass.
Schwarzenegger not only debunked this practice but also highlighted an experiment that proved how this practice didn’t yield the desired results. Comparing two groups of people, where one consumed protein immediately after their workout while the other had a three-hour gap between their routine and meal, he revealed how both groups grew the same amount after eight weeks. Hence, fitness enthusiasts must focus on the amount of protein rather than the time of intake.
