Boosting the Benefits of a Protein Shake Before Bed: Tips for Healthy Sleep

The Benefits of Protein Before Bed

Protein before bed helps regulate hormone levels , Blood Sugar , and satiety . Sometimes , we wake in the middle of the night due to low or high blood sugar . If we can stabilize the blood sugar through adequate protein before sleep , this helps the body sleep through the night .

Boosting the Benefits of a Protein Shake Before Bed

To get the most out of sipping a protein shake before bed , follow some smart tips . Swap your normal snack for a protein shake to set yourself up for sounder slumber . Protein is a better bedtime snack than a simple carbohydrate like pretzels . Pretzels alone will lead to an immediate blood sugar spike , and then your blood sugar could quickly drop and cause low blood sugar overnight.

Many protein powders used to make protein shakes can be tough to digest . Soy protein and seed - based protein powders like pumpkin and sunflower can cause stomach upset . On the other hand , whey is typically easily digested , so it is good prior to sleep .

Choosing the Right Type of Protein

She specifically recommends whey protein isolate for bedtime . It 's higher in protein and lower in fat and carbs than regular whey . It also contains less lactose , so it may be more appropriate and tolerable for people with lactose intolerance and sensitivities.

To get the most benefits from a protein shake bed , look for one that contains at least 20 grams of protein per serving . At the same time , shoot for something with 200 calories or less . That helps prevent weight gain .

Other Recommendations

Scale back on sugar in your protein shake . Make sure your protein shake is free of ingredients that could prevent sound sleep , such as guarana , high - dose B vitamins , or caffeine . Sip your protein shake about an hour before bedtime to prevent acid reflux . This also helps prevent you from downing too many fluids late at night and waking up overnight to use the restroom .

In conclusion , incorporating protein into your bedtime routine can have significant benefits for regulating blood sugar levels , hormone balance , and ensuring a good night 's sleep . Following some simple tips can help you maximize the benefits of a protein shake before bed and improve your overall health and well - being.