Arnold Schwarzenegger doesn’t underestimate the power of sleep or the importance of meeting his protein goals. In a recent Arnold’s Pump Club Newsletter, Schwarzenegger discussed timing pre-sleep protein for enhanced muscle growth and strength.
From his healthy protein bar recipe to providing insight into the anabolic window debate, ‘The Austrian Oak’ is on a mission to inform the masses about proper nutrition. As a seven-time Mr. Olympia-winning superstar, muscle building and strength have remained top priorities for the 76-year-old, who still hits the gym seven days a week.
Arnold Schwarzenegger Reveals How To Time ‘Pre-Sleep Protein’ for Muscle Growth
According to Schwarzenegger, consuming a protein-packed meal or snack before bedtime might be what your routine is missing. He explains below how pre-sleep protein provides the body with a steady release of amino acids, which play a role in building muscle and strength. However, eating food before bed can also disrupt sleep, which has led Schwarzenegger to tackle this subject at length.
“How To Time Pre-Sleep Protein For Muscle Growth”
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“Research suggests that pre-sleep protein increases muscle mass by providing your body with a steady release of amino acids—but there’s a catch not mentioned in the research.”
The study Schwarzenegger presented suggests that a significant amount of protein before sleep can help build muscle and increase strength but it can also have an impact on sleep.
“The study found that 30 to 40 grams of protein about 30 minutes before sleep led to more growth and strength. However, timing your meal so close to your bedtime could have unintended consequences.”
“Other studies suggest that eating too close to bedtime can disrupt sleep quality and recovery and make it harder to fall asleep.”
Schwarzenegger revealed that there is a simple solution to getting all the protein you need before bed without compromising sleep.
“The solution is to be more intentional about your pre-bed protein. Simply push it back to about 2 or 3 hours before you sleep, and choose a slower-digesting protein or combine it with fibrous carbs or fat.”
He also shares that different proteins have varying rates of digestion, so the types you eat before bed are important.
“While whey protein is a fast-digesting protein and absorbs about 10 grams per hour (meaning 20 grams would digest in roughly two hours), other sources of protein digest much slower. For example, eggs digest about 3 grams per hour, meaning that 20 grams of protein would take 7 hours to digest.”
As he has discussed in the past, the timing of protein isn’t as important as the amount of protein you take in total throughout the day.
“Remember, total protein in a day is far more important than the timing of your meals. The goal is to eat approximately 1.6 to 2.2 grams of protein per kilogram of your goal body weight (about .6 to 1 gram of protein per pound of goal body weight).”
Ultimately, Schwarzenegger suggests making the final meal of the day protein-packed to eliminate the need for having it later at night, which could interrupt sleep.
“If muscle gain is your goal, including 30 to 40 grams of protein in your final meal might offer additional muscle-building benefits. Opt for slower-digesting proteins like Greek yogurt, casein, plant-based protein, or animal proteins — or just have a mixed meal (protein, carbs, and fats). That way, there’s no need to have it right before you sleep, which could disrupt the quality of your rest.”
From dismantling myths about the macronutrient causing kidney stones to comparing the effectiveness of pea and whey protein powders, Schwarzenegger makes it his personal mission to break down these topics in a digestible manner.
For those who are aiming to level up their physique and power, Schwarzenegger says including 30-40 grams of protein before sleep could lead to impressive muscle and strength gains. Ultimately, he believes you can push the protein back two to three hours before bed to ensure it won’t negatively impact your quality of sleep.
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