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La caseine avant d'aller dormir aide à faire du muscle



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Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery
Medicine & Science in Sports & Exercise: POST ACCEPTANCE, 9 February 2012
Res, Peter T.; Groen, Bart; Pennings, Bart; Beelen, Milou; Wallis, Gareth A.; Gijsen, Annemie P.; Senden, Joan M.G.; van Loon, Luc J.C.

Introduction: The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated. We assessed the impact of protein ingestion immediately prior to sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance type exercise.

Methods: 16 healthy young males performed a single bout of resistance type exercise in the evening (20:00) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g protein, 60 g carbohydrate) immediately after exercise (21:00). Thereafter, 30 min prior to sleep (23:30 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g specifically produced intrinsically [1-13C]phenylalanine labeled casein protein. Continuous intravenous infusions with [ring-2H5]phenylalanine and [ring-2H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).

Results: During sleep casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels which were sustained throughout the remainder of the night. Protein ingestion prior to sleep increased whole-body protein synthesis rates (311+/-8 vs 246+/-9 ~molkg-1 7.5 h -1) and improved net protein balance (61+/-5 vs -11+/-6 [mu]molkg-17.5 h -1) in the PRO vs PLA experiment, respectively; P<0.01). Mixed muscle protein synthesis rates were ~22% higher in the PRO vs PLA experiment, which reached borderline significance (0.059+/-0.005 vs 0.048+/-0.004 %[middle dot]h-1; P=0.05).

Conclusion: This is the first study to show that protein ingested immediately prior to sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise, overnight recovery.

Message 28 Mar 2012 10:31

Messages: 316
Nutrimuscle-Conseils a écrit:
Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery
Medicine & Science in Sports & Exercise: POST ACCEPTANCE, 9 February 2012
Res, Peter T.; Groen, Bart; Pennings, Bart; Beelen, Milou; Wallis, Gareth A.; Gijsen, Annemie P.; Senden, Joan M.G.; van Loon, Luc J.C.

Introduction: The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated. We assessed the impact of protein ingestion immediately prior to sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance type exercise.

Methods: 16 healthy young males performed a single bout of resistance type exercise in the evening (20:00) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g protein, 60 g carbohydrate) immediately after exercise (21:00). Thereafter, 30 min prior to sleep (23:30 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g specifically produced intrinsically [1-13C]phenylalanine labeled casein protein. Continuous intravenous infusions with [ring-2H5]phenylalanine and [ring-2H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).

Results: During sleep casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels which were sustained throughout the remainder of the night. Protein ingestion prior to sleep increased whole-body protein synthesis rates (311+/-8 vs 246+/-9 ~molkg-1 7.5 h -1) and improved net protein balance (61+/-5 vs -11+/-6 [mu]molkg-17.5 h -1) in the PRO vs PLA experiment, respectively; P<0.01). Mixed muscle protein synthesis rates were ~22% higher in the PRO vs PLA experiment, which reached borderline significance (0.059+/-0.005 vs 0.048+/-0.004 %[middle dot]h-1; P=0.05).

Conclusion: This is the first study to show that protein ingested immediately prior to sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise, overnight recovery.


Aurait-on eu le même résultat avec n'importe quelle autre source de protéines ? Il aurait fallu comparer caséine contre viande/poisson/oeufs, plutôt que caséine contre rien, non ?

Message 28 Mar 2012 13:30

Messages: 292
Localisation: Merignac
Il l'a déjà expliqué, leurs but est aussi de montrer que les compléments alimentaires ne sont pas "inutiles" donc de fait, ils comparent une prise de protéine face à rien, afin qu'ils soient plus explicit

Après oui, du coup, cela fausse les données si une personne normale a manger de la viande (etc) avant de se coucher, mais honnêtement, tu en connait beaucoup qui vont manger un bout de viande à 23h juste avant d'aller dormir ? :D

Message 28 Mar 2012 13:34
Nutrimuscle-Conseils Avatar de l’utilisateur
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l'avantage de la poudre, c'est que tu as un max de protéines pour un minimum de calories
mais si tu manges n'importe quelle protéine c'est mieux que rien

Message 28 Mar 2012 15:34

Messages: 552
et la poudre a un rapport qualité prix imbattable


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