Is pre-sleep protein useful for older adults?
Older adults lose muscle mass with aging, which is termed sarcopenia. One of the underlying mechanisms is that they are less responsive to anabolic (muscle building) stimuli such as protein ingestion. To compensate, older adults need to eat more protein than younger adults.
However, it can be difficult for older adults to eat a large amount of protein in each meal. Instead, an extra portion of protein before sleep may be a feasible option to increase total daily protein intake.
In this study, we investigated the effect of pre-sleep protein on muscle protein synthesis (the process that drives muscle growth and recovery) during the night in older adults (≥65 years old). Subjects had a normal day of eating, with a total protein intake 1.1 g/kg/d of which ~30 g at dinner. In addition, subjects consumed either 20 g casein protein, 40 g casein protein, or a placebo (0 g protein) right before sleep.
The 20 g casein dose before sleep did not significantly stimulate overnight muscle protein synthesis rates. However, 40 g of casein did stimulate muscle protein synthesis.
Pre-sleep protein ingestion did not impact the amount or quality of sleep. In addition, pre-sleep protein ingestion did not impact food intake during breakfast the next morning.
These results suggest that consuming some extra protein before sleep is an effective strategy to increase daily protein intake and muscle anabolism in older adults.
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Protein supplementation less effective in elderly?
Can plant protein be used instead of casein?
Yes, any type of protein will give some benefit. There is some indication that plant-based protein is of a lower quality to support muscle. Therefore, you might need to consume some more plant protein to get the same effect. But the main concern is just getting some pre-sleep protein in. Details as the dose is secondary, and adetail like the type of protein is a tertiary concern.