Protein Synthesis: Daytime Sleep And Muscle Growth

Protein synthesis during sleep is an active area of research, with studies showing that it can aid muscle recovery and memory consolidation. For example, protein ingestion before sleep has been shown to increase muscle protein synthesis rates in older men, which may help to prevent age-related muscle loss. In addition, sleep has been found to promote the translation of proteins involved in cortical plasticity, which is important for memory consolidation. While most studies focus on sleep at night, it is likely that similar processes occur during daytime sleep.

Protein ingestion before sleep increases muscle protein synthesis rates in older men

The loss of skeletal muscle mass due to ageing has been linked to a reduced anabolic response to protein intake. To counter this anabolic resistance, consuming protein before sleep has been proposed as a strategy. A 2017 randomised controlled trial assessed the impact of pre-sleep protein ingestion on muscle protein synthesis rates in older men.

The study involved 48 men with a mean age of 72 years who ingested varying amounts of casein (20g or 40g) or casein with leucine (20g casein and 1.5g leucine) before sleep. The results showed that protein ingestion before sleep is properly digested and absorbed throughout the night, providing the building blocks for muscle protein synthesis. Furthermore, the ingestion of 40g of protein before sleep resulted in higher myofibrillar protein synthesis rates compared to lower amounts or a placebo.

These findings suggest that consuming protein before sleep can support muscle mass preservation in older men, providing a novel nutritional strategy to combat age-related muscle loss. This strategy has also been shown to be effective in young men undergoing resistance-type exercise training, where protein ingestion before sleep increased muscle mass and strength gains.

In summary, the ingestion of protein before sleep has been demonstrated to increase muscle protein synthesis rates in older men, providing a potential nutritional approach to mitigate age-related muscle loss. This finding is supported by additional research indicating the effectiveness of pre-sleep protein ingestion for muscle mass and strength gains in young men engaged in resistance training.

Presleep protein ingestion as a strategy to improve muscle mass preservation in ageing and disease

Presleep protein ingestion has been suggested as an effective strategy to compensate for the loss of skeletal muscle mass due to ageing. This strategy has been supported by a study conducted by Kouw et al. in 2017, which found that protein ingested before sleep is properly digested and absorbed throughout the night, providing precursors for myofibrillar protein synthesis during sleep in healthy older men. The study also found that ingestion of 40 grams of protein before sleep increases myofibrillar protein synthesis rates during overnight sleep. These findings provide the scientific basis for a novel nutritional strategy to support muscle mass preservation in ageing and disease.

In the study, 48 older men (mean age: 72 years) ingested 40 grams of casein (PRO40), 20 grams of casein (PRO20), 20 grams of casein plus 1.5 grams of leucine (PRO20+LEU), or a placebo before sleep. The results showed that exogenous phenylalanine appearance rates increased after protein ingestion, but to a greater extent in PRO40 than in PRO20 and PRO20+LEU. Overnight myofibrillar protein synthesis rates were also higher in the PRO40 group compared to the placebo group. More protein-derived amino acids were incorporated into myofibrillar protein in PRO40 than in PRO20 and tended to be higher than in PRO20+LEU.

The study by Kouw et al. provides strong evidence that presleep protein ingestion can be an effective strategy to improve muscle mass preservation in ageing and disease. However, further research is needed to determine the optimal dosage and the long-term effects of presleep protein ingestion on muscle reconditioning and recovery. Additionally, the impact of presleep protein consumption on resting metabolic rate during overnight sleep remains to be established.

Protein ingestion before sleep improves post-exercise overnight recovery

Protein ingestion before sleep has been proven to improve post-exercise recovery overnight. This is especially true for older men, who tend to lose skeletal muscle mass with age due to a blunted anabolic response to protein intake. In a study by Kouw et al., 48 older men ingested either 40g or 20g of casein or 20g of casein plus 1.5g of leucine before sleep. The results showed that protein ingested before sleep is properly digested and absorbed throughout the night, providing the body with the necessary precursors for myofibrillar protein synthesis.

Another study by Res et al. examined the effect of protein ingestion before sleep on 16 healthy young males who had performed resistance-type exercises. The results showed that protein ingestion before sleep increased whole-body protein synthesis rates and improved net protein balance during post-exercise overnight recovery. This study also demonstrated that protein ingested before sleep is effectively digested and absorbed, stimulating muscle protein synthesis.

Furthermore, a study by Trommelen et al. investigated the impact of protein ingestion before sleep on overnight recovery from endurance exercise. Thirty-six healthy young men performed endurance-type exercises and then ingested either 45g of casein protein, 45g of whey protein, or a non-caloric placebo 30 minutes before sleep. The results showed that protein ingestion before sleep increased both mitochondrial and myofibrillar protein synthesis rates during overnight recovery. This study also concluded that there was no difference in the overnight muscle protein synthetic response between whey and casein protein ingestion.

In summary, these studies provide strong evidence that protein ingestion before sleep improves post-exercise overnight recovery by increasing muscle protein synthesis rates and improving whole-body protein balance. This effect has been observed in both young and older men, suggesting that it may be a beneficial strategy for individuals of varying ages who are engaged in regular physical activity.

Protein ingestion before sleep improves muscle mass and strength gains during resistance-type exercise training

Protein ingestion before sleep has been proven to increase muscle mass and strength gains during resistance-type exercise training. This strategy is particularly effective for young and older men.

A study by Snijders et al. (2015) found that protein ingestion before sleep increased muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. The study involved 44 young men (22 ± 1 y) who were randomly assigned to a 12-week resistance exercise training program. One group consumed a protein supplement containing 27.5 g of protein, 15 g of carbohydrate, and 0.1 g of fat every night before sleep, while the other group received a noncaloric placebo. The results showed that muscle strength increased significantly more in the protein-supplemented group than in the placebo group. Additionally, the quadriceps muscle cross-sectional area increased more in the protein-supplemented group than in the placebo group. Both type I and type II muscle fibre size increased after exercise training, with a greater increase in type II muscle fibre size in the protein-supplemented group.

Another study by Trommelen and van Loon (2016) found that protein ingestion before sleep can improve the skeletal muscle adaptive response to exercise training. They found that protein ingestion following resistance-type exercise stimulates muscle protein synthesis rates and enhances the skeletal muscle adaptive response to prolonged resistance-type exercise training. The study also showed that overnight muscle protein synthesis rates are restricted by the level of amino acid availability, and protein ingested prior to sleep is effectively digested and absorbed, stimulating muscle protein synthesis rates during overnight recovery. When applied during a prolonged period of resistance-type exercise training, protein supplementation prior to sleep can further augment gains in muscle mass and strength.

In addition to the benefits for young men, protein ingestion before sleep has also been found to be effective for older men. A study by Kouw et al. (2017) assessed the efficacy of pre-sleep protein ingestion on dietary protein digestion, absorption kinetics, and overnight muscle protein synthesis rates in older men. The study involved 48 older men (mean age: 72 ± 1 y) who ingested 40 g casein, 20 g casein, 20 g casein plus 1.5 g leucine, or a placebo before sleep. The results showed that protein ingested before sleep is properly digested and absorbed throughout the night, providing precursors for myofibrillar protein synthesis during sleep in healthy older men. Ingestion of 40 g protein before sleep increased myofibrillar protein synthesis rates during overnight sleep, providing a scientific basis for a novel nutritional strategy to support muscle mass preservation in ageing and disease.

Overall, the evidence suggests that protein ingestion before sleep can effectively increase muscle mass and strength gains during resistance-type exercise training, particularly when combined with a progressive resistance exercise training program. This strategy can benefit both young and older men, providing a novel approach to improving muscle mass and strength.

Sleep promotes cortical mRNA translation

Sleep is associated with increased brain protein synthesis and the transcription of mRNAs involved in protein synthesis regulation. The translation of mRNA is critical for memory consolidation and persistent forms of plasticity in vitro and in vivo.

Protein synthesis during sleep consolidates cortical plasticity in vivo. Sleep is important for ocular dominance plasticity (ODP), which refers to plastic changes in visual cortical circuits triggered by transiently blocking patterned vision in one eye.

The role of sleep in memory consolidation and brain plasticity has been explored by studying the effects of sleep on brain protein synthesis and mRNA transcription. Sleep has been found to promote cortical mRNA translation, which is essential for the consolidation of experience in the cortex.

The precise cellular mechanisms mediating the process of sleep-dependent consolidation are not yet fully understood. However, de novo cortical protein synthesis has been proposed as a possible mechanism. This hypothesis is supported by findings that sleep is associated with increased brain protein synthesis and the transcription of mRNAs involved in protein synthesis regulation.

Additionally, the role of sleep in memory consolidation and brain plasticity has been further explored by examining the effects of sleep deprivation on brain function. Sleep deprivation has been found to alter the expression of specific genes and proteins involved in synaptic plasticity and memory formation.

In summary, sleep promotes cortical mRNA translation, and this process is essential for the consolidation of experience-dependent brain plasticity. The interruption of mRNA translation during sleep has functional consequences, as it disrupts the normal consolidation of experiences in the cortex.

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