Is night-time consumption of high-protein snacks unsafe?
| Aug 29, 2019, 18:33 IST
According to a group of researchers, protein consumption before hitting the sack compared to protein consumption during the day does not disturb overnight belly fat metabolism or whole-body fat burn.
The findings of the research are published in the journal ‘Nutrition’ challenged widespread misconceptions about the relationship between nighttime eating, weight gain, and metabolism, especially in women.
"For far too long, people have been led to believe that eating before bed causes metabolic disturbances and will make them gain fat," said study author Michael Ormsbee, an associate professor in the College of Human Sciences and the associate director of the FSU Institute of Sports Sciences & Medicine.
Previous research had uncovered a significant amount of benefits of nighttime protein consumption, most existing work on the topic focuses exclusively on men. In this study, Ormsbee and his team used two experimental conditions to investigate fat metabolism in a sample of women weight trainers.
In one condition, the study participants drank a casein protein shake 30 minutes after a workout and a taste-matched placebo shake 30 minutes before bed. In the other condition, the participants drank the shakes in the reverse order.
"We wanted to investigate how drinking a protein shake before bed influenced overnight metabolism of fat in fit women as compared to taking that protein shake at another time of day," Ormsbee said.
The team's measurements revealed that, for women who lift weights, the well-known benefits of a nighttime, high-protein snack far outweigh the costs.
"In women who weight train, there are no differences in overnight local belly fat metabolism or whole-body fat burn whether you eat protein in the form of a protein shake during the day post-workout or at night presleep," said Allman, now a postdoctoral fellow at the University of Arkansas for Medical Sciences and the Arkansas Children's Nutrition Center.
"So, essentially, you can eat protein before bed and not disturb fat metabolism," continued Allman.
Allman said she hopes this study and subsequent follow-up investigations will help demystify the science of women's nighttime eating and clear away harmful, unfounded beliefs.
The findings of the research are published in the journal ‘Nutrition’ challenged widespread misconceptions about the relationship between nighttime eating, weight gain, and metabolism, especially in women.
"For far too long, people have been led to believe that eating before bed causes metabolic disturbances and will make them gain fat," said study author Michael Ormsbee, an associate professor in the College of Human Sciences and the associate director of the FSU Institute of Sports Sciences & Medicine.
Previous research had uncovered a significant amount of benefits of nighttime protein consumption, most existing work on the topic focuses exclusively on men. In this study, Ormsbee and his team used two experimental conditions to investigate fat metabolism in a sample of women weight trainers.
In one condition, the study participants drank a casein protein shake 30 minutes after a workout and a taste-matched placebo shake 30 minutes before bed. In the other condition, the participants drank the shakes in the reverse order.
"We wanted to investigate how drinking a protein shake before bed influenced overnight metabolism of fat in fit women as compared to taking that protein shake at another time of day," Ormsbee said.
The team's measurements revealed that, for women who lift weights, the well-known benefits of a nighttime, high-protein snack far outweigh the costs.
"In women who weight train, there are no differences in overnight local belly fat metabolism or whole-body fat burn whether you eat protein in the form of a protein shake during the day post-workout or at night presleep," said Allman, now a postdoctoral fellow at the University of Arkansas for Medical Sciences and the Arkansas Children's Nutrition Center.
"So, essentially, you can eat protein before bed and not disturb fat metabolism," continued Allman.
Allman said she hopes this study and subsequent follow-up investigations will help demystify the science of women's nighttime eating and clear away harmful, unfounded beliefs.