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What are the best sleeping proteins?

  1. If building muscle mass is your goal then you will probably know that it is important to get enough protein. It is also very important for muscle building that you get enough sleep during the at night the human growth hormone reaches a peak. For optimal recovery, the body needs 7 to 9 hours of sleep per day. This is a long period in which you do not get any protein.

Slow proteins for sleep

  1. In the absence of protein, the body converts the amino acids of the muscles into glucose to fuel our brains. As a result, there is a chance that muscle mass will be lost and you obviously want to prevent that. This is also the reason that professional bodybuilders often set the alarm in the middle of the night to eat a source of protein.

  1. For most, this obviously goes much too far and a good source of protein is sufficient before going to sleep. But, what are the best proteins for sleeping? These are proteins that are slowly absorbed by the body, so that the body is supplied with nutrients over a long period of time. Slow proteins can be found in curd cheese, for example, but if you don't like curd, Casein is a good alternative.

Cottage cheese for sleeping

  1. Quark is a type of cheese that comes from cow's milk, sheep's milk or goat's milk. The advantage of (low-fat) quark is that it contains a relatively high amount of protein and virtually no fat. Quark is therefore ideal if you want to lose weight and still want to get the necessary proteins before going to sleep. Some benefits of cottage cheese.

  1. Nutritional value of low-fat quark per 100 grams: Â

  1. 48 calories | 0.1 gram fat | 3 grams of carbohydrates | 8.5 grams of protein

  1. Many people don't really like cottage cheese and have trouble eating a bowl of cottage cheese before going to sleep. Of course you can flavor the quark by adding jam or honey, for example, but these additions quickly contain a lot of calories. A good alternative to cottage cheese is Casein.

Casein as a replacement for quark

  1. Casein is a slow protein that occurs in milk. Milk consists of 80% Casein protein, the rest is Whey protein. As a bedtime protein, Casein is a better choice than Whey because, like cottage cheese, Casein is absorbed more slowly by the body.

  1. The Casein proteins form a kind of gel in the stomach, this ensures a calm and constant supply of the necessary amino acids. This allows the body to take it for a longer period of time (about 7 hours) have nutrients to restore, build and maintain muscle mass.

  1. Dosage: Mix about 40 grams of Casein with water and take it immediately before going to sleep, this is roughly equivalent to a whole container of quark (500 grams).

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