Associate Professor of Nutrition, Food and Exercise Sciences Michael Ormsbee and former Florida state university graduate student Samantha Leyh found that consuming 30 grams of protein about 30 minutes before bed appears to have a positive effect on muscle quality, metabolism, and overall health. They compared protein from whole food (cottage cheese) versus liquid protein shake and placebo. In their results they showed no difference between whole food and liquid protein shake in terms of appetite and metabolic changes. Research suggests that no adverse impact of pre-sleep protein on metabolic activity. Research findings are published in the British Journal of Nutrition.
Study participants active young women in their early 20s ate samples of cottage cheese 30 to 60 minutes before bedtime. Researchers specifically wanted to see if this food may have an impact on the metabolic rate and muscle recovery.
“Until now, we presumed that whole foods would act similarly to the data on supplemental protein, but we had no real evidence,” Ormsbee said. “This is important because it adds to the body of literature that indicates that whole foods work just as well as protein supplementation, and it gives people options for presleep nutrition that go beyond powders and shaker bottles.”
Leyh, who is now a research dietitian with the Air Force, said the results serve as a foundation for future research on precise metabolic responses to whole food consumption.
Ormsbee said that his research team will start examining more presleep food options and longer-term studies to learn more about the optimal food choices that can aid individuals in recovery from exercise, repair and regeneration of muscle and overall health.
Citation:Leyh, Samantha M., Brandon D. Willingham, Daniel A. Baur, Lynn B. Panton, and Michael J. Ormsbee. “Pre-sleep Protein in Casein Supplement or Whole-food Form Has No Impact on Resting Energy Expenditure or Hunger in Women.” British Journal of Nutrition120, no. 9 (2018): 988-94. doi:10.1017/s0007114518002416.