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Supplement brands have long promoted slow-digesting proteins such as casein for overnight recovery, because of the extended release of amino acids during a time when you can’t eat. A group of researchers from the Maastricht University Medical Centre in The Netherlands recently set out to scientifically test this concept. The study analyzed the effect of protein ingestion just before sleep after resistance training. Sixteen young males, all on a standardized diet, performed intense resistance training in the evening, followed by a post-workout shake consisting of 20 grams of protein and 60 grams of carbs. Then, 30 minutes before bedtime, some of the group received an additional shake containing 40 grams of casein protein, while others in the group received a placebo shake.

Through intravenous apparti, researchers were then able to collect blood and muscle samples during sleep to measure and assess protein digestion, absorption and protein synthesis. The study found that the casein was effectively digested and absorbed resulting in a rapid rise in plasma amino acid levels which were sustained during the night. The group that got the extra shot of casein protein just before going to bed had + 22% higher muscle protein synthesis rates compared to the placebo group, and overall protein balance in the body was improved by more than 100%.

The study concluded that protein ingested just before sleep enhances muscle protein synthesis and improves protein balance during overnight recovery. Serious bodybuilders who are looking for ways to maximize muscle growth should take note.

PRE-ORDER Dymatize now!

If you want to maximize muscle growth, consider a slow-digesting protein just before bed. Dymatize has two very good products intended to help support and build your muscles while you sleep.

Dymatize Elite Casein contains 24 full grams of sustained-release protein per serving from 100% micellar casein and milk protein concentrate. Combined with essential fatty acids, fiber and digestive enzymes, Elite Casein is designed to help keep your muscles fed for up to 6 hours. Available right now for pre-ordering in the 2.03 lb size (approx. 922 grams) in  Rich Chocolate, Vanilla and Cookies & Cream flavors.

A more advanced blend is Dymatize Elite XT. It contains two forms of casein, but also whey protein concentrate, whey protein isolate, egg protein, BCAA’s, key essential fatty acids, soluable fiber, and digestive enzymes. But that’s not all. Dymatize went one step further with the addition of Nutrateric® coating system. This technology allows the coated material to release at a specific pH range, resulting in digestion that can take up to twice as long as other forms of non-coated protein. The addition of Nutrateric® greatly enhances the extended release capacity of Elite XT. Elite XT contains no fillers such as fructose, or maltodextrin and is currently available for pre-ordering in 2.2 lb (1 kg) and 4.4 lb (2 kg) sizes in Rich Chocolate, Banana Nut, Fudge Brownie and Rich Vanilla.

Dymatize Elite Casein and Elite XT are available for pre-ordering right now. Our fresh Dymatize products should be arriving soon, so reserve your product now!


Res, PT, Groen B, Pennings B, Beelen M, Wallis GA, Senden LM, Gljsen AP, Van Loon LJ, Department Of Human Movement Sciences, NUTRIM School For Nutrition, Toxicology And Metabolism, Mastricht University Medical Centre, Maastricht, The Netherlands, Protein Ingestion Before Sleep Improves Post Exercise Overnight Recovery. Medicine & Science In Sports And Exercise Aug. 2012 44(8): 1560-9

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