Built Muscles While Sleeping

Do you know, that just by eating protein before bed, we can get that toned muscle faster?

Building muscle is not obtained by lifting weights and going to the gym alone. It turned out that during sleep we can get toned muscles that we desirable. According to recent research, eating protein right before bed can help the body recover faster after exercise.
In this experiment, a total of 16 participants were included. They are required to follow the standard diet performed throughout the day. At 8 pm, they perform endurance exercise. Then at 9 pm, they eat a snack consisting of 20 grams of protein and 60 grams of carbohydrates. Exactly at 11.30 pm (30 minutes before sleep), participants were given one of two types of food, the first containing 40 grams of casein protein (commonly found in dairy products), while other foods don’t.
Researchers then collected blood samples of participants to see the uptake and protein balance in the body of participants. The result? Muscle formation increased to 22% greater in participants who consumed a protein-based food delivery slept. Protein synthesis that occurs in the muscles is essential to build, restore, and maintain muscle strength. Thus, the protein can be regarded as an important ingredient that must be after the exercise.

Below is a selection of foods rich in protein which can consume 30 minutes before we went to bed.
– 237 ml skim milk (contains 86 calories and 8 grams of protein)
– 2 hard-boiled eggs (containing 150 calories and 12 grams of protein)
– 115 grams of oatmeal with skim milk 237 m (containing 236 calories and 13 grams of protein)
– 2 tablespoons peanut butter (contains 188 calories and 8 grams of protein)
– 23 almonds (containing 162 calories and 6 grams of protein).

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