When taking supplements and protein powders you cannot have the mind set, “Oh I just worked out, so I am going to drink this protein shake and everything will be OK!”. It does not work that way. I know for myself, that whatever body part I work in the gym, it will be sore for days. And if I do something like hiking, chopping wood, or something “different”, something that I do not do consistently, I’ll really feel it. That it is why it is so important to be vigilant with your nutrition intake to make sure that you are consistently feeding your body with protein whether it comes from food of protein powder. One of the easiest ways to do this is to simply drink a protein shake before you go to bed. A recent study that is below, noted that 40 grams of protein is needed for this pre sleep protein shake.
Here is the study.
Back in the day, I formulated one of the supplement industry’s first night time protein formulas. I’m pretty sure I was the first company to sell and market a night formula to be exact. But I won’t gloat..lol..I conveniently called this protein powder, night formula. It was made of:
25% Whey Isolate
25% Soy Isolate
25% Milk Protein Isolate
25% Micellar Casein.
Keep in mind I formulated this about 20 years ago. Now of course I would change it. Definitely removing the soy and the whey isolate.
Here is what I would do now
30 grams of micellar casein protein powder
10 grams of leucine peptides
This is obviously a better formula because you want all slow digesting proteins and the leucine peptides helps support protein synthesis.
You can even do this
20 grams of micellar casein
10 grams of bio serum 1
10 grams of leucine peptides.
The molecular weight of bio serum is very high, not as high as casein, but high, thus you can use it as a slow release protein.
Make sure you drink that post workout shake and then next important, night time.