Do Pre-Bed Protein Shakes Accelerate Recovery & Adaptation in Cyclists?

Today, we’re taking a closer look at the ‘forgotten meal’.

Many cyclists will prioritise protein immediately post-exercise to enhance the training adaptation.

However, research strongly suggests that athletes should evenly distribute protein intake throughout the day to more effectively stimulate 24-hour muscle protein synthesis (MPS).

MPS is the process of building and remodelling new muscle tissue. The MPS response varies from training modality to training status. However, MPS will increase and remain elevated for approximately 24-48 hours following a training session, event or race.

Knowing this, it’s recommended that athletes consume adequate protein with every meal to maximise MPS and not necessarily place the post-exercise protein hit on a pedestal.

Many cyclists will follow a typical Westernised style of eating, where they’d have minimal amounts of protein for breakfast (cereal) and lunch (sandwich), with the bulk of their protein coming from their evening meal (chicken dinner).

Based on this example, the athlete would have stimulated MPS via dietary means once, as the chicken dinner would have provided adequate protein and amino acids. The remaining meals that were lower in protein would have provided sufficient amounts to meet the MPS threshold and stimulate MPS.

Therefore, to maximise MPS from dietary protein, we recommend getting a robust protein hit at every meal, and therefore, rates of MPS will exceed rates of muscle protein breakdown (MPB). This would place the athlete in a state of positive protein balance.

Furthermore, to truly optimise protein intake, there’s often a missed protein feeding opportunity pre-bed, which leads us to the forgotten meal.

Research by Trommelen et al. (2016) examined whether athletes can rescue the decrease in overnight MPS by ingesting protein before sleep.

In this study, participants were provided a recovery drink immediately following exercise in the evening, which consisted of 20g of protein and 45g of carbohydrates. The participants were split into two groups, where one group was provided an additional 30g protein drink before bed at 11.45 pm.

The research team measured the changes in MPS and MPB overnight to determine whether the pre-bed protein hit was effective. In short, it was.

These results are interesting because the recommended 20-30g of protein following exercise in the evening was not adequate to keep MPS elevated throughout the night. Over time, this could have real-world implications for the quality of the training response. Ultimately, performance-based eating aims to achieve superior results from training without additional work.

Research by Abbot et al. (2018) also demonstrates that ingesting 40g protein pre-sleep supported improved rates of functional recovery following a professional football match. The football (soccer) players improved muscle soreness and counter-movements jump performances 36 hours following, whereas those who didn’t consume protein pre-bed experienced performance impairments 60 hours post-match.

These results are very interesting, as the football players consumed a high-protein drink immediately post-match and habitually followed a high-protein diet of approximately 1.9g/kg daily. The data from this study highlights the importance of protein distribution and timings and that adding protein before sleep is beneficial.

The question you’re probably asking is: What type of protein works best as a pre-bed protein source

Protein research typically uses either whey protein or casein protein as their primary source because it’s easier to isolate a specific nutrient than providing participants with a mixed meal, as we know that other nutrients can support MPS.

Therefore, protein supplements such as whey and casein work before bed, but so will plant-based protein powders, Greek Yogurt, Quark, cottage cheese, eggs, poultry, fish, legumes, quinoa, etc. Ultimately, the options are endless, assuming approximately 40g of protein and an adequate amount of essential amino acids within that protein source is ingested pre-bed.

Albeit, I’d recommend keeping the pre-bed protein meal light and easier to digest, as more often than not, consuming larger meals pre-bed can impair sleep quality. On a side note, if you’re drinking protein shakes pre-bed, just be mindful of fluid intake so there’s little need to visit the bathroom during the night.

- Coach Chris