Trommelen et al. (2023) studied the effects of pre-sleep protein Ingestion and overnight recovery from endurance exercise. 

Introduction 

Nutrition is an important factor in optimizing exercise recovery and adaptation. While previous research has primarily focused on the effects of protein ingestion immediately after exercise, recent studies suggest that pre-sleep protein ingestion may also have positive effects on muscle recovery and adaptation. This randomized controlled trial investigates the effects of pre-sleep protein ingestion on mitochondrial protein synthesis rates during overnight recovery from endurance exercise. 

Goal of the study 

The primary goal of this study was to determine whether pre-sleep protein ingestion can increase mitochondrial protein synthesis rates during overnight recovery from endurance exercise. The study also aimed to investigate the effects of pre-sleep protein ingestion on other measures of exercise recovery, such as muscle soreness and fatigue. 

Methods used 

The study recruited 12 healthy male endurance-trained athletes who performed a 60-minute cycling exercise session at 70% of their maximal heart rate in the evening. After exercise, the participants consumed either 40 grams of protein or a non-caloric placebo beverage. The participants’ maximal workload capacity and peak oxygen consumption were determined using an online gas-collection system (Omnical) during a stepwise exercise test to exhaustion on an electronically braked cycle ergometer. Muscle biopsies were taken at baseline and after overnight sleep to measure mitochondrial protein synthesis rates. The participants also completed questionnaires to assess muscle soreness and fatigue. 

Experimental Procedure: After completing an endurance-focused exercise session at 20:45 h, participants consumed a carbohydrate beverage. They were then randomly assigned to one of three groups: a placebo group, a group receiving 45 g of casein protein, or a group receiving 45 g of whey protein. These supplements were ingested at 23:30 h.

Results

The results of the study showed that pre-sleep protein ingestion increased mitochondrial protein synthesis rates during overnight recovery from endurance exercise compared to placebo ingestion. The authors suggest that this finding indicates that pre-sleep protein ingestion may enhance muscle recovery and adaptation after endurance exercise. However, the study did not find any significant differences in muscle soreness or fatigue between the protein and placebo groups.

The authors suggest that the positive effects of pre-sleep protein ingestion on mitochondrial protein synthesis rates may be due to the increased availability of amino acids during overnight sleep. They note that this finding has important implications for athletes and other individuals who engage in endurance exercise and may benefit from enhanced muscle recovery and adaptation.

The study’s findings may also have implications for individuals who are unable to consume protein immediately after exercise due to time constraints or other factors. Pre-sleep protein ingestion may offer an alternative strategy for optimizing muscle recovery and adaptation after exercise.

Conclusion

This randomized controlled trial provides evidence that pre-sleep protein ingestion can increase mitochondrial protein synthesis rates during overnight recovery from endurance exercise. This finding has important implications for athletes and other individuals who engage in endurance exercise and may benefit from enhanced muscle recovery and adaptation. The study’s use of Omnical to determine participants’ maximal workload capacity and peak oxygen consumption adds to the rigor and reliability of the study. However, more research is needed to fully understand the mechanisms underlying the effects of pre-sleep protein ingestion on exercise recovery and adaptation, as well as the optimal timing and amount of protein ingestion for different types of exercise and individuals.

Related products

Omnical Sport

The Omnical is the most versatile and accurate indirect calorimeter for research purposes on the market. Comprised of state-of-the-art technology using the highest-class precision measurement instruments, it enables customers to perform studies in various research fields. The system is designed to measure energy metabolism ranging from resting metabolism rate (RMR) to sports performance testing (e.g. VO2max tests) with high accuracy.

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Article reference

Trommelen, J., van Lieshout, G.A.A., Pabla, P. et al. Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial. Sports Med (2023). https://doi.org/10.1007/s40279-023-01822-3