In The Muscle-On Belly-Gone “Diet” (free with OMYM), I suggest you eat a few ounces of cottage cheese before bed to encourage overnight protein synthesis and faster muscle growth…
You want to get enough to give you 15 to 20 grams—4 to 8 ounces. A new study verifies this muscle-growth acceleration tactic…
The Journal of Nutrients (2024: PMID: 39203884) reported that 20 grams of protein before sleep stimulates muscle protein synthesis for 4 hours.
And 40 grams of protein before sleep gives you muscle protein synthesis for 7.5 hours.
Neither amount disrupts your shut-eye. In fact, you may sleep deeper…
If you want the longer MPS, that may be more cottage cheese than care to eat right before you hit the hay. That’s about half of this container…
A better solution is to use a protein powder—one that includes casein, which is a slow-digesting protein. Stir into water the amount that gives you 30 to 40 grams of protein.
If you don’t do dairy, pea protein is a fairly slow-digesting protein as well—a bit faster than casein, but not as fast as whey.
One other thing: I only do this on workout days, as that’s when the most MPS is taking place…
I have more muscle-acceleration tactics as well as a few other supplements that I’ve found effective plus the recipe for the Anabolic Mud Smoothie in Old Man Young Muscle, Chapter 10: Details for Fast Mass.
Train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
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