4 Benefits of Having a Protein Shake Before Bed
Protein Powder: Effects, Options, and Your Questions Answered
People use protein powders to supplement their food intake and make sure they are getting enough protein in their diet. While many people can get their needs met through food alone, others — such as older adults, individuals on a restricted diet, or athletes — may benefit from the use of a protein powder supplement. A protein powder is a dietary supplement that can add to, or supplement, your diet to increase protein intake. It is different from conventional food.
Formulas include powders that you can dissolve to make shakes and soft drinks or easily add to your food.
To make protein powder, manufacturers extract protein from certain plants, eggs, and animal products.
The production process often removes other fats, minerals, carbohydrates, and fiber. It also adds ingredients, such as vitamins, minerals, thickeners, added sugars, and artificial flavoring.
This article will look at the different types, uses, and effects of protein powder. It will also discuss side effects, safety, and other important factors to keep in mind when considering adding a protein powder to your diet.
Why take a protein powder?
Mattia/Stocksy United
Protein is essential to the well-being and healthy function of the body. It helps to build and maintain skin, muscle, and bone, as well as produce important chemicals such as hormones and enzymes.
Research suggests the following benefits of protein powder supplements.
Nutrition
For many people, it is possible to get the recommended intake of protein through natural food sources alone.
However, powder supplements may be beneficial for certain people who want help meeting their nutritional needs, such as older adults with a limited appetite, people on a restricted diet, such as vegetarians, or athletes.
Recovery post-exercise
Some exercise, such as resistance exercise, can cause protein degradation in the cells of the body.
While this is a normal process in the body after exercise, a 2017 review of multiple studies suggests that protein supplements may instead delay this degradation of cellular protein and promote protein synthesis.
This can help recovery after exercise and also avoid delaying recovery due to insufficient protein intake.
However, researchers also note that one single dose of whey protein supplements is not as beneficial after exercise, instead suggesting that consistent supplementation is more important.
Increased strength and muscle growth
A 2017 review and meta-analysis of 49 different studies shows that boosting protein may help increase strength and lean body mass, as well as aiding muscle growth.
Having muscle is important to health, with one 2018 study suggesting that a lower proportion of muscle in the body correlates to the prevalence of metabolic syndromes such as diabetes and cardiovascular disease.
Studies from the review suggested that dietary protein supplementation significantly increased changes in strength and muscle size during periods of prolonged resistance exercise training.
Weight management
A different 2017 systematic review and meta-analysis suggests that protein supplementation with whey protein can improve body weight and fat mass in the body.
It may also help to improve some additional cardiovascular risk factors for people who are overweight or experience obesity, such as conditions affecting blood pressure, blood glucose, and cholesterol.
It is important to note that some protein powders may have added sugar, which can make weight or blood sugar management difficult.
The American Heart Association (AHA) recommends a limit of 25 grams of added sugar per day for females and 36 grams for males.
Search for products that are lower in sugar, and always consult with your doctor before making any dietary changes.
Types of protein powder
There are different types of protein powder that vary depending on the food source of the protein and the production methods.
Options include dairy and animal product sources, as well as plant-based protein sources.
Whey and casein protein powders
Whey protein comes from liquid whey, a byproduct of the cheese making process. It is a “complete protein,” meaning it contains all nine essential amino acids necessary for human dietary needs. This may help with muscle growth and repair, so whey may be a good choice before or after exercise.
There are three main types of whey protein powder products:
Whey protein concentrate: This kind of whey undergoes less processing and contains low levels of fats and carbohydrates.
This kind of whey undergoes less processing and contains low levels of fats and carbohydrates. Whey protein isolate: Further processes remove more fat and most of the lactose from the whey.
Further processes remove more fat and most of the lactose from the whey. Whey protein hydrolysate: Production breaks the whey’s amino acids down into smaller units called peptides. Peptides are much less likely to cause allergic reactions for those with milk allergies.
Like whey, casein protein powder is milk-based and a byproduct of cheese production.
Casein may cause a more sustained and steady increase of amino acids in the blood, which may make it a good choice before periods of fast, for example, before sleep.
Meat and animal product protein powder
Some protein powders use meat such as beef or chicken as their source of protein. They may also use animal components such as collagen.
A 2019 meta-analysis suggests that beef protein supplements can represent a high quality source of protein. However, researchers note that it may be more difficult to digest and have a lower amino acid content than whey protein.
Learn more about collagen and collagen supplements.
Plant-based protein powder
Other plant-based and non-dairy protein powders include sources such as:
soybeans
rice
potatoes
peas
hemp
corn
wheat
oat
egg
Soy, pea, corn, and potato proteins all meet the daily amino acid requirement for adults. However, other types of non-dairy protein supplements do not, so additional sources of protein would be necessary in your daily diet.
Protein powder vs. dietary protein
For some people, using a powder supplement can be a convenient way to ensure they are getting their recommended intake of protein. This may otherwise be difficult for those who have a restricted diet, such as a strict plant-based or vegan diet.
Others, such as athletes who want to boost their progress, may use supplements to get even more protein in their diet.
According to the National Institutes of Health (NIH) Offices of Dietary Supplements, some dietary supplements can help you to get adequate amounts of essential nutrients if you do not eat a nutritious variety of foods. However, supplements cannot take the place of the variety of foods that are essential to a healthy diet.
Whole food sources of protein include:
lean meats
fish
dairy products
legumes
nuts
seeds
Research from a 2019 review recommends that we meet our protein needs with whole foods. Meeting the requirements of a high protein diet with whole food is also beneficial, as whole foods will also offer additional nutrients. Additionally, researchers suggest that highly processed foods or supplements such as protein powder are not as preferable for nutrition.
If you have any concerns about your diet or nutrition, contact your doctor or a registered dietitian to discuss when and how to use supplements effectively alongside a balanced diet.
Read more about high quality dietary sources of protein.
Dosage
Your individual protein needs will depend on your:
age
weight
exercise routine
general health
A 2016 review suggests that to meet the functional needs of the body, adults should consume between 1 and 1.6 grams (g) of protein per kilogram of body weight every day.
For example, a person with a body weight of 70 kg or around 154 lb could aim to eat between 70–112g of protein a day, depending on how much they exercise
A certified nutrition professional can tell you how much protein you need based on your individual health and needs.
The amount of protein per scoop of protein powder can vary between 10 and 30 g. Supplements used for building muscle may contain more protein, while supplements advertising weight loss may contain less.
What are the side effects of protein powder?
A protein powder is a dietary supplement and as with all supplements, in some cases, it can interact adversely with the body.
Higher doses of some protein powders, such as whey protein, can cause side effects including:
digestive distress, for example in people with dairy allergies or trouble digesting lactose if they use a milk-based protein powder
increased bowel movements
nausea or bloating
thirst
acne
reduced appetite
tiredness
headache
adverse interactions with medications such as antibiotics and levodopa
Be cautious about taking dietary supplements if you are pregnant or nursing. Many supplements have not undergone appropriate testing in pregnant people, people who are breastfeeding, or children.
Do not give protein powder or any other supplements to children without discussing it with their doctor.
Always consult your doctor if you experience new symptoms after changing your dietary habits.
Is it good to take protein powder?
Since protein powder is classified as a dietary supplement, the Food and Drug Administration (FDA) does not regulate it in the same way as food or medicine.
Many companies do not test their supplements for safety or efficacy, so it is important to do your research.
In 2018, the Clean Label Project carried out an independent study that found that 134 of the top-selling protein supplements contained heavy metals and other toxic and carcinogenic chemicals.
To avoid harmful ingredients, search for chemical-free or organic protein powders from companies that carry out heavy metal testing. The Clean Label Project also has a database listing the protein supplements they approve after testing here.
There are also some third-party testing services, such as Informed Choice and NSF international, that test and certify supplements.
Summary
Protein powder is a dietary supplement that can boost the amount of protein in your diet. While many people get their dietary protein needs met through food alone, others may choose a supplement to ensure they are reaching their recommended intake of protein.
Other benefits of taking protein supplements may include improved body weight management, muscle growth, and recovery after exercise. However, it is preferable to meet your protein requirements through whole foods if possible.
Certain protein powders may have side effects or reactions in some people.
Always contact your doctor or a registered dietitian before starting any new supplement, or if you experience new symptoms after dietary changes.
6 Reasons to Use Vegan Protein Powder
If you’ve ever stood in front of a store shelf overwhelmed with all of the protein powder options, you’re not alone.
I find that for most clients who are starting a new chapter in their health and wellness plan, a boost in daily protein intake is a great first step to support overall health, metabolism, and vitality. And using a protein powder offers unmatched convenience for our often time-starved schedules.
That being said, the ever-growing list of options — ranging from whey to casein to collagen to vegan, all with various add-ins and features — can seem confusing, and clients often need guidance about where to start.
While each offering does have its ideal usage, plant-based, vegan protein powder is one option that most of us could benefit from including in our rotation.
Why Should I Use Vegan Protein Powder?
Even if you’re not following a vegan or vegetarian lifestyle, you might find you still benefit from incorporating vegan protein powder into your routine.
Rotating protein can support a healthy gut.
The topic of digestive and gut health is growing in popularity among health and nutrition circles, and for good reason: Your digestion is key to optimal health.
While there are several supplements that support gut health and eating strategies to optimize digestion, one of the best habits to start with is rotating proteins. In other words, try not to consume the same type of protein — whether that be from food or supplement forms — day in and day out for months on end.
Switching up your protein sources can potentially help minimize the development of adverse food reactions and sensitivities that can result from diet repetition, not to mention that variety in your nutrition plan yields a more diverse intake of nutrients.
While you might have a go-to protein powder that you’re used to, it’s best to take a break once in a while and switch it up. Incorporating a vegan option is beneficial for many, as it may not be something you regularly consume if you’re a meat eater.
It’s a dairy-free option.
Cow dairy is one of the most common food sensitivities, and as a result, there’s a growing trend of dairy-free eating. Deciding whether dairy is good or bad for your body is personal and requires experimentation and notice of your reaction, inflammation, and symptoms when consuming. (If you’re curious if it’d be beneficial for your body to go dairy-free, you can use a short-term elimination diet to help determine what’s best for you.)
However, a lot of dairy-based foods, such as milk and yogurt, are rich sources of protein, and popular dairy alternatives, such as almond milk or coconut milk yogurt, don’t hold a candle to their regular dairy counterparts when it comes to protein content.
As a result, those who are going dairy-free usually need to supplement with extra protein. Since whey and casein are both sourced from dairy, vegan protein is the next best option.
You might feel less bloated.
It’s worth noting that some people might initially experience bloating or discomfort when incorporating any kind of protein powder into their plan. It’s common to think that the protein itself is the issue, but that’s rarely the case, especially if their digestive enzymes are adequate and they’re breaking down foods optimally.
In most cases like this, it’s the type (or quality) of protein powder that may be causing an issue. Anecdotally, I’ve seen this happen quite a bit with clients using soy-based protein powders — likely because it’s a common food sensitivity and allergen. Their symptoms are usually resolved when they switch away from supplements that contain soy protein isolate to other options that might be less inflammatory.
And for those who have trouble tolerating whey protein, discomfort can sometimes be alleviated by using a grass-fed whey protein concentrate with digestive enzymes (such as bromelain and papain) added or by switching to an ultra-pure, whey isolate with less lactose. But for some, the nature of the whey protein itself can cause bloating or gas.
In that case, a high quality, soy-free, plant-based vegan protein powder usually is the ticket, providing a convenient way to increase your protein intake without an increase in digestive symptoms.
It can provide similar benefits to other protein powder options.
Some critics will argue that plant proteins are not worth supplementing because they are generally less digestible than animal proteins. While the sentiments about digestibility and lower bioavailability (AKA, absorbability) of certain nutrients are true, studies show that plant protein supplementation still provides impressive benefits.
In studies comparing pea protein to whey protein, pea protein supplementation demonstrated similar increases in muscle thickness as whey protein supplementation in those who strength train. In a small trial of 15 men, it was shown that using either pea protein isolate or whey protein isolate had similar positive impacts on appetite control, daily calorie intake, and daily calorie burn.
Incorporating pea protein with fiber (such as in our Vegan Protein Plus All in One Shake) has also demonstrated a positive effect on healthy blood-sugar control, which is pivotal for achieving and maintaining optimal health. Based on the research, this benefit may not be specific to pea protein, but is likely the result of an overall higher protein, higher fiber nutrition approach.
It performs better in certain recipes.
There are a lot of genius ways to use protein powder outside of relying on shakes alone. But if you’ve ever tried to swap out collagen, whey, or vegan protein powder called for in a recipe for another one that you had on hand, you’ve likely learned the hard way through a recipe fail that various protein powders behave differently in cooking.
Since plant-based protein is generally thicker and absorb liquids better than whey or collagen proteins, certain protein-enriched recipes rely on the properties of vegan protein to turn out correctly. I’ve also found when a thicker consistency is needed, it’s best to go with pea protein blends (such as blended with rice protein, chia protein, or chlorella protein) so they don’t taste as chalky as some other plant-based options, like hemp protein.
When I’m looking to boost my protein intake creatively, I love using vegan protein to make protein-rich treats such as breakfast brownies, black bean brownies (you can’t taste the beans, I promise!), chocolate truffles, or baked oatmeal.
Even during times when I’m using whey protein for my daily shake routine, I love the variety that these vegan protein treats can provide.
Choosing a Vegan Protein Powder
As with most supplements, it’s no surprise that all of the plant-based protein options on the market are not created equal in terms of ingredients and sourcing.
There are 21 amino acids, or protein building blocks, that the body needs to function. Of those, there are nine amino acids that are essential, meaning your body can’t make them and they must be obtained through diet or supplementation.
Animal proteins are called “complete proteins,” as they contain all nine essential amino acids. Some plant sources, such as soy, are also complete proteins. (Note: Soy is a common food sensitivity, so may not be right for everyone. For more, read “The Pros and Cons of Eating Soy.”)
A lot of plant-based foods, such as rice, beans, peanut, and wheat, are considered “nearly complete,” which means they may be either missing or very low in one of the essential amino acids, such as leucine, sulfur-containing amino acids, or lysine.
When choosing a vegan protein powder, it’s ideal to find one that contains complementary plant proteins so that it provides a more robust amino acid profile — especially if you’re heavily relying on protein powder to meet your protein needs. Studies have shown that combining a cereal source (such as rice) and a legume source (such as pea) is a good approach to enriching the nutrient content of plant-based protein powders.
The plant-based Life Time Vegan Protein powder is mindfully designed to mimic the amino acid profile of whey protein — a well-researched animal protein sourced from dairy — through a combination of rice protein concentrate and pea protein isolate. Similarly, Life Time’s Vegan Protein Plus All in One plant-based shake mix, often used as a vitamin-and-mineral-rich snack replacement, is sourced from pea, chia, and chlorella proteins to provide a robust amino acid profile rich in essential and branch-chain amino acids.
Both formulations are designed to provide a rich source of all nine essential amino acids to your fuel health.
What About Heavy Metals?
Vegan protein haters will sometimes cite that vegan proteins contain high amounts of heavy metals when compared to whey protein or egg proteins.
While this is true, it’s important to take this information in context. Heavy metals exist naturally in the environment, and we can get exposed to them through the air, our water, and even produce (from the plants absorbing it in the soil). This, however, is no reason to stop breathing, hydrating, or eating vegetables. Since vegan protein powders are made from plants, some naturally-occurring heavy metal exposure can be reasonably expected.
The Clean Label Project was an initiative by a consumer advocacy group that exposed certain supplement manufacturers with higher levels of heavy metals and contaminants in their products — above and beyond what would be expected from natural sources and production.
The Clean Label Project did not include Life Time’s products in their study. However, Life Time practices quality control for heavy metals on every batch of products produced, while many manufacturers control costs by a practice called “skip-lot” testing, which typically only tests every third, fourth, or fifth batch, for example.
This ensures that Life Time’s offerings are within all acceptable limits for both raw materials and final product; any supplement that would test out of spec would not end up on the shelf or be available for purchase or consumption. We have rigorous quality testing for a reason: We value safety and efficacy and want to be sure that every supplement offering is one you (and we, for our own use) can trust.
Wrapping Up
Whether you prefer an eating style that is omnivorous or plant-based, using vegan protein powder can offer convenience and specific benefits to your nutrition plan.
As with any supplement or product that you use regularly, start first by prioritizing quality and sourcing above anything else to ensure that what is on the label is actually in the container.
From there, aim to choose plant-based protein supplement options that not only are a rich source of all nine essential amino acids, but also that are low allergen and soy-free, and naturally flavored and sweetened — and that are great tasting.
4 Benefits of Having a Protein Shake Before Bed
Protein shakes are a popular food among athletes, bodybuilders, and active adults as the drink can help build muscle, shed weight, and improve your overall health. The drinks are also affordable, offered in countless flavors, and double as an easy snack or breakfast.
Consuming a protein shake post-workout is often thought to be the best time to maximize your muscle growth and recovery, though drinking protein before bed may provide extra benefits. Drinking an extra protein shake at night can improve strength, muscle size, speed up recovery, and promote weight loss.
Builds and Maintains Muscle Mass
Protein is vital to building and maintaining lean muscle mass. Your body goes through constant cycles of Muscle Protein Breakdown (MPB) and Muscle Protein Synthesis (MPS). MPS is a biochemical process to grow, recover, and strengthen muscles, while MPB is the opposite. Exercising accelerates MPB, though protein consumption stimulates MPS and aids muscle building.
At night, when you are resting, your body goes into MPB. Based on a 2016 study, consuming a protein shake before sleeping augments MPS throughout the night and helps build muscle throughout the night.
For optimal muscle gain, your body must have a positive protein balance, though your body’s amino acids—the molecular foundation to muscle building—are constantly depleting. When your body lacks amino acids, either from poor eating or the stress placed on your body from exercise or lifestyle, your body has a negative muscle balance. This is a state where your body is slowly losing muscle tissue. However, consuming high protein foods and protein shakes brings your body back to a positive muscle balance.
However, simply drinking extra protein will not build your muscles. Protein consumption paired with a resistance-training program and adequate rest stimulates muscle growth and maintenance.
Enhanced Athletic Performance
Consuming protein aids strength and muscle growth and, in turn, improves performance when exercising. According to a 2019 study, ingesting protein before sleeping heightens strength during resistance training. Drinking a protein shake before bed also helps an individual workout for longer and build more lean muscle mass.
Heightened Muscle Recovery
Drinking a protein shake before bed minimizes soreness and repairs torn muscles from sports or resistance training. A 2012 study compared two groups of young and athletic men who worked out in the evening. One group consumed 40 grams of casein protein before sleeping while the other drank a placebo beverage. The individuals who consumed protein had increased MPS and net protein balance, improving their overnight recovery.
Aids Weight Loss
When trying to lose weight, a protein shake before bed can help burn extra calories as it increases the body’s resting metabolic rate the following day. Besides, your body uses more energy to metabolize protein compared to carbohydrates, thus burning roughly one hundred extra calories during the night.
Also, protein keeps you fuller, suppressing late-night cravings. If you’re less hungry, you won’t be tempted to eat as much, further promoting weight loss.
When paired with a healthy diet and exercise, protein stimulates muscle growth—muscle helps to burn fat. However, to properly lose weight, you must be in an overall caloric deficit, or burning more calories than your body needs to maintain its current weight. Typically, a deficit of roughly 500 calories–from a combination of eating fewer calories and by burning calories through physical activity–is best for weight loss.
Protein contains 4 calories per gram and certain protein powders contain carbs and fat as well. Generally, protein powders range between 100 to 300 calories per serving, though many people drink protein powder in smoothies so they can add ingredients such as milk, fruit, and nuts to further boost their caloric intake. While the extra calories are helpful when you’re trying to gain weight, they can be too excessive when losing weight.
Recommended Protein Intake
According to the Dietary Guidelines for Americans produced by the U.S. Department of Health and Human Services, 10 to 34 percent of the average adult’s total daily intake should be protein. For an individual who consumes 2000 calories, they should consume between 200 to 700 calories of protein or 50 to 170 grams of protein per day.
Protein intake varies based on factors such as your genetics, height, weight, activity level, and amount of lean muscle mass. If you’re frequently sedentary, you do not need to consume mass amounts of protein. On the other hand, an active individual or somebody trying to build muscle should consume between .7 to 1 grams of protein per pound of body weight.
FAQs
What type of protein is best?
The primary types of protein powders are whey, casein, pea, rice, and soy. Casein, soy, and whey are the only complete protein sources, containing all essential amino acids. There’s little to differentiate the benefits of casein, soy, and whey, though casein is the most researched.
“Choose a high-quality protein powder, ideally one that is fermented and vegetarian-based, as many people react to whey and lactose in traditional protein powders. When a protein powder is fermented it increases its digestibility and absorbability in the intestinal system,” says Brittany Ford, Registered Holistic Nutritionist. “Use high-quality ingredients to go with it like full-fat coconut milk, organic greens like spinach, and low-sugar fruit like berries. You can also add a scoop of protein powder to yogurt for a snack if you don’t want to drink a protein shake.”
Casein is commonly recommended because the body metabolizes it slowly, meaning it increases MPS for a longer period of time. It can also improve your energy and keep you satiated throughout the day. Whey, on the other hand, absorbs quickly, thus having a shorter MPS period.
Soy, pea, and rice are plant-based protein options if you are lactose intolerant, vegetarian, or vegan. However, soy is the only plant-based option containing all essential amino acids and it has a slow absorption rate.
Does a protein shake before bed disrupt sleep?
Consuming protein before sleeping has been shown to have no effect on sleep quality. However, if a protein shake contains a lot of sugar, it can potentially delay your sleep due to the sugar rush. To prevent this, simply drink low-sugar protein shakes.
Also, don’t drink too much at once or consume the wrong variation of protein, such as having a whey protein shake if you’re lactose intolerant. It can upset your stomach or cause bloating, making it difficult to get rest.
Is it fine to have multiple protein shakes in a day?
Yes, especially if you struggle to get enough protein in your diet from food, supplementing your protein is completely fine. It’s a quick and healthy snack, though the amount of protein you need per day will depend on factors such as your activity level, height, weight, and gender.
What happens if you have too much protein?
Although some people enjoy a high protein diet and its benefits, there is a limit to how much protein you should consume, eating no more than 2 grams of protein per pound of bodyweight. For instance, somebody who weighs 150 pounds should eat no more than 300 grams of protein. However, this is an incredibly high amount of protein and it would be difficult to consume in the first place.
Prolonged overconsumption of protein may lead to weight gain, kidney damage, calcium loss, heart disease, and an increased risk of cancer. Additionally, if you frequently receive your protein from sources such as red meat, saturated fats can raise your cholesterol.
If you are worried you’re overconsuming protein, speak with your doctor about any potential health risks. If you eat a high amount of protein, try consuming lower-fat or less-processed options to balance everything out.
What foods are good for muscle growth?
When trying to grow and strengthen your muscles, high protein foods are essential. It’s easiest to gain muscle when you are in a slight caloric surplus, or when you are consuming more calories than your body burns. Beyond protein powders, incorporate foods such as lean meats, fish, greek yogurt, tofu, lentils, beans, and nuts into your meals to increase your daily protein intake.
Conclusion
Not only does a protein shake make for a healthy late-night snack, but its benefits are augmented when consumed in the evening. Although some people consume adequate amounts of protein during the day through food, an extra protein shake is still beneficial, especially when paired with regular exercise. Drinking protein in the evening extends Muscle Protein Synthesis (MPS) and keeps your body at a positive protein balance, aiding in muscle growth and burning extra calories.
