Eating Before Bed?

ByJarin Satterlee

I was always told that you should not eat before going to sleep. Much like the “don’t eat before going swimming” we heard as kids. Turns out there is one food that is may be ideal to consume a half hour before bed. What is that food item? Certainly not a twinkie.

Eating cottage cheese before bed is often recommended for muscle development and increased metabolism, primarily due to its high casein protein content. Casein is a slow-digesting protein that can provide a steady release of amino acids to muscles during the night, which is beneficial for muscle repair and growth. Here are some studies that support this practice:

1. Casein Protein and Muscle Protein Synthesis

  • Study: A study published in the British Journal of Nutrition (2012) investigated the effects of pre-sleep protein consumption on muscle protein synthesis.
  • Findings: The researchers found that consuming 40 grams of casein protein before sleep increased muscle protein synthesis rates overnight, leading to a positive effect on muscle recovery and growth.
  • Citation: Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves post-exercise overnight recovery. Br J Nutr. 2012.

2. Effect of Protein Ingestion on Metabolism

  • Study: A study published in Medicine & Science in Sports & Exercise (2015) explored the impact of protein intake before sleep on the next morning’s resting metabolic rate (RMR).
  • Findings: The study showed that consuming casein protein before bed led to an increased RMR the following morning, suggesting a potential benefit for metabolism.
  • Citation: Madzima TA, Panton LB, Fretti SK, et al. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Med Sci Sports Exerc. 2015.

3. Cottage Cheese vs. Casein Supplement

  • Study: A more recent study published in the British Journal of Nutrition (2018) specifically looked at the effects of consuming whole-food protein sources like cottage cheese before bed.
  • Findings: The study concluded that eating 30 grams of cottage cheese 30 minutes before bed was just as effective as consuming an equivalent amount of casein protein supplement for improving muscle recovery and metabolism.
  • Citation: Ormsbee MJ, Gorman KA, Miller EA, et al. The effect of pre-sleep feeding of whole-food cottage cheese on muscle recovery and metabolic rate. Br J Nutr. 2018.

4. Long-Term Effects on Body Composition

  • Study: Another study in the Journal of the International Society of Sports Nutrition (2019) looked at the long-term effects of pre-sleep protein intake on muscle mass and body composition in resistance-trained individuals.
  • Findings: This study found that participants who consumed casein protein before bed had greater gains in muscle mass and a reduction in fat mass over 12 weeks compared to those who did not consume protein before bed.
  • Citation: Antonio J, Ellerbroek A, Silver T, et al. Casein protein supplementation in trained men and women: morning versus evening protein intake. J Int Soc Sports Nutr. 2019.

Summary

The evidence suggests that consuming cottage cheese or another casein-rich food before bed can support muscle protein synthesis, improve overnight muscle recovery, increase resting metabolic rate, and potentially aid in better body composition outcomes over time. This is particularly beneficial for athletes or individuals engaged in regular resistance training.

How much though?

Before you grab that tub of cottage cheese and a spoon… the goal is to get between 25 and 30 grams of protein in at least a half hour before going to bed. The amount of cottage cheese will depend on the protein content of the brand you happen to choose. Typically this is going to be around 200g of cottage cheese.

Disclaimer: This post is informational only, reporting what others are saying about this topic. There are of course, differing opinions on this topic. This is not intended to be medical advice. I am not a physician. Please consult your physician before making any changes to your diet.