Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition

Kim, Joo-Young

doi:10.20463/pan.2020.0009

Cited by 12 publications

(5 citation statements)

References 30 publications

(15 reference statements)

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“…That is the rationale for the pre-sleep nutrition strategies, considering that several nutrients have been shown to improve sleep such as carbohydrates (high-glycemic index dinners), melatonin, tryptophan-rich protein, antioxidant-rich fruits (e.g., tart cherry juice and kiwi), and micronutrients [ 147 ]. Casein proteins, a type of secreted calcium (phosphate)-binding phosphoproteins, are among the most common nutrients used for pre-sleep nutrition given they are considered a high-quality protein source with high digestibility and bioavailability but with a slower digestion rate in comparison to whey [ 148 ]. Thus, the timing of nutrient intake is as important as the composition to fulfill the nutrition needs of the athletes [ 96 ].…”

Section: Resultsmentioning

confidence: 99%

“…Although the positive effects of pre-sleep nutrition have been found particularly in resistance-type exercise training [ 153 ], more research is needed in endurance-trained athletes considering recent findings showed no improvement [ 154 ]. The available evidence and recommendations under this new paradigm of pre-sleep nutrition are: The consumption of 40–48 g of casein approximately 30 min before sleep improves post-exercise recovery and positively affect acute protein metabolism during an overnight period in healthy young adults [ 148 , 155 ]. Ashwagandha supplementation (>150 mg aqueous root extract quaque hora somni) seems to be an effective nutritional strategy to improve sleep quality in healthy male and female subjects [ 156 ]; consequently, it should be also considered before sleep.…”

Section: Resultsmentioning

confidence: 99%

“…The consumption of 40–48 g of casein approximately 30 min before sleep improves post-exercise recovery and positively affect acute protein metabolism during an overnight period in healthy young adults [ 148 , 155 ].…”

Section: Resultsmentioning

confidence: 99%

See 2 more Smart Citations

The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates

Bonilla

Pérez-Idárraga

Odriozola-Martínez

et al. 2020

IJERPH

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Post-exercise recovery is a broad term that refers to the restoration of training capacity. After training or competition, there is fatigue accumulation and a reduction in sports performance. In the hours and days following training, the body recovers and performance is expected to return to normal or improve. ScienceDirect, PubMed/MEDLINE, and Google Scholar databases were reviewed to identify studies and position declarations examining the relationship between nutrition and sports recovery. As an evidence-based framework, a 4R’s approach to optimizing post-exercise recovery was identified: (i) Rehydration—a fundamental process that will depend on the athlete, environment and sports event; (ii) Refuel—the consumption of carbohydrates is not only important to replenish the glycogen reserves but also to contribute to the energy requirements for the immune system and tissue reparation. Several bioengineered carbohydrates were discussed but further research is needed; (iii) Repair—post-exercise ingestion of high-quality protein and creatine monohydrate benefit the tissue growth and repair; and (iv) Rest—pre-sleep nutrition has a restorative effect that facilitates the recovery of the musculoskeletal, endocrine, immune, and nervous systems. Nutritional consultancy based on the 4R’s is important for the wise stewardship of the hydration, feeding, and supplementation strategies to achieve a timely recovery.

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Section: Resultsmentioning

confidence: 99%

Section: Resultsmentioning

confidence: 99%

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The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates

Bonilla

Pérez-Idárraga

Odriozola-Martínez

et al. 2020

IJERPH

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“…Six months of dietary supplementation with beta-hydroxyl, beta-methyl butyric acid (HMB), arginine, and glutamine resulted in significant improvements in total lean body mass among healthy older adults [ 59 ]. Casein is also digested slowly and progressively during sleep [ 94 ]. Ingestion of 30–40 g of casein (milk protein) 30 min before bedtime or via nasogastric tube increased muscle protein synthesis overnight in both young and elderly men [ 95 ].…”

Section: Discussionmentioning

confidence: 99%

Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs

Voulgaridou

Papadopoulou

Spanoudaki

et al. 2023

Foods

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This study aimed to review the current evidence on the independent and combined effects of diet and exercise and their impact on skeletal muscle mass in the elderly population. Skeletal muscle makes up approximately 40% of total body weight and is essential for performing daily activities. The combination of exercise and diet is known to be a potent anabolic stimulus through stimulation of muscle protein synthesis from amino acids. Aging is strongly associated with a generalized deterioration of physiological function, including a progressive reduction in skeletal muscle mass and strength, which in turn leads to a gradual functional impairment and an increased rate of disability resulting in falls, frailty, or even death. The term sarcopenia, which is an age-related syndrome, is primarily used to describe the gradual and generalized loss of skeletal muscle mass (mainly in type II muscle fibers) and function. Multimodal training is emerging as a popular training method that combines a wide range of physical dimensions. On the other hand, nutrition and especially protein intake provide amino acids, which are essential for muscle protein synthesis. According to ESPEN, protein intake in older people should be at least 1 g/kgbw/day. Essential amino acids, such as leucine, arginine, cysteine, and glutamine, are of particular importance for the regulation of muscle protein synthesis. For instance, a leucine intake of 3 g administered alongside each main meal has been suggested to prevent muscle loss in the elderly. In addition, studies have shown that vitamin D and other micronutrients can have a protective role and may modulate muscle growth; nevertheless, further research is needed to validate these claims. Resistance-based exercise combined with a higher intake of dietary protein, amino acids, and/or vitamin D are currently recognized as the most effective interventions to promote skeletal muscle growth. However, the results are quite controversial and contradictory, which could be explained by the high heterogeneity among studies. It is therefore necessary to further assess the impact of each individual exercise and nutritional approach, particularly protein and amino acids, on human muscle turnover so that more efficient strategies can be implemented for the augmentation of muscle mass in the elderly.

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“…It significantly reduced respiratory and ear infections in terms of immunity and digestion. Therefore, it is expected that if soccer players consider consuming casein protein before bed after a match or a training session, they can prepare for the next game or practice with less fear of performance impairment [ 14 ].…”

Section: Introductionmentioning

confidence: 99%

The effect of probiotics and casein supplementation on aerobic capacity parameters of male soccer players

Imanian,

Hemmatinafar,

Daryanoosh

et al. 2024

Journal of the International Society of Sports Nutrition

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Background In the realm of sports science, nutrition is a well-established pillar for athletes’ training, performance, and post-workout recovery. However, the role of gut microbiota, often overlooked, is a novel and intriguing aspect that can significantly impact athletic performance. With this in mind, our study ventures into uncharted territory, investigating the effect of probiotic and casein supplementation on the aerobic capacity of male soccer players. Method A double-blinded and placebo-controlled study was conducted with 44 male soccer players (Age: 22.81 ± 2.76 yr, Height: 177.90 ± 6.75 cm, Weight: 67.42 ± 8.44 kg). The participants were subjected to the Bruce test in the beginning; then, they were randomly divided into four groups, each consisting of 11 people: probiotics (PRO), casein (CAS), probiotics with casein (PRO+CAS), and placebo (PLA). PRO group was given one probiotic capsule (containing strains of Lactiplantibacillus plantarum BP06, Lacticaseibacillus casei BP07, Lactobacillus acidophilus BA05, Lactobacillus delbrueckii BD08 bulgaricus , Bifidobacterium infantis BI04, Bifidobacterium longum BL03, Bifidobacterium breve BB02 and Streptococcus salivarius thermophilus BT01, with a total dose of 4.5 × 10 11 CFU) during dinner, while the CAS group consumed 20 grams of casein powder 45 minutes before bed. The PRO+CAS group was given one probiotic capsule during dinner and 20 grams of casein powder 45 minutes before bed. The participants in the PLA group were given one red capsule (containing 5 grams of starch) during dinner. All participants were instructed to take the supplements only on training days, three times a week for four weeks. The maximal oxygen consumption (VO 2max ), Ventilatory Threshold (VT), Time-to-exhaustion (TTE), Respiratory Compensation Point (RCP), Isocapnic area Time (Time-IC), Isocapnic area oxygen consumption (VO 2 -IC), and Hypocapnic Hyperventilation area Time (Time-HHV), after the Bruce test were Measured. All data were analyzed using SPSS Windows software, mixed repeated measure ANOVA, and Bonferroni post hoc test at p < 0.05 level. Results The current study’s findings illustrated that, after the intervention, TTE ( p = 0.01) and RCP ( p = 0.01) were significantly improved in PRO+CAS compared to the PLA group. No significant difference was observed between PRO and PLA ( p = 0.52), PRO and CAS ( p = 0.999), PRO and PRO+CAS ( p = 0.9), CAS and PLA ( p = 0.65), CAS and PRO+CAS ( p ...

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Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition

Cited by 12 publications

References 30 publications

The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates

The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates

Increasing Muscle Mass in Elders through Diet and Exercise: A Literature Review of Recent RCTs

The effect of probiotics and casein supplementation on aerobic capacity parameters of male soccer players

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