Optimum Nutrition Newsletter August 2014 | Página 10

GENERAL
HEALTH & WELLBEING
BUILD MUSCLE WHILE YOU SLEEP

Muscle is built bigger and stronger during recovery, a process
requiring rest and amino acids from protein. While many weight
training adults know how a rapidly digesting post-workout protein shake can help kick-start the recovery process, not nearly
as many have first-hand experience with slowly digesting protein shakes used right before bed. A study published in the journal Medicine & Science in Sports & Exercise tested bedtime

An hour after a session of weight training that ended at 8 PM,
subjects received a shake containing 20 grams of protein and
60 grams of carbohydrates. Before hitting the sack at 11:30
PM, some got 40 grams of casein protein while the rest received
a placebo. Blood samples and muscle biopsies showed that
casein ele