Bedtime extreme is formulated specifically as a pre-bedtime supplement to aid you in the period you are fasting for the longest. While you sleep, and your mind rests, your body uses this time to repair and regenerate muscle tissue as it is not under the stress of training or movement and can occur in a regulated environment. The recovery that occurs while asleep has led to sleep being one of the key routes to improving neuromuscular recovery along with quality nutrition and hydration (Halson, 2008).
Muscle protein synthesis (MPS) is triggered by a combination of stress applied to the body (training or competition) and the availability of amino acids from the gut (nutrition). As long as there are enough amino’s in the blood post-exercise, a protein balance will remain (Phillips et al., 1997). Most athletes will consume enough high-quality protein during the day to adequately supply the body with a constant stream of amino’s throughout the day in the blood ranging from food sources to supplementation. However, different forms of protein will take different amounts of time to digest and be utilised by the body.
Research on protein timing shows that after 3-4 hours, the rate of protein synthesis is back to base levels after a whey protein drink (Paul, 2009). It also shows the rate of change is much greater in whey protein than casein, which is greater than an egg. Using a blend of proteins can utilise the qualities of each to give a tapered release of amino acids into the blood stream over a long period of time even if you are not eating regularly.
It was found that a casein protein shake before bed on a training day led to a significantly higher blood amino concentration throughout 7.5 hours of sleep (Res et al., 2012). Bedtime Extreme can give you a fast and greater boost of the whey protein, the mid length response of the casein as well as the long duration effect of the egg protein. This will effectively drip feed your tissue with amino acids so that they are not in a negative state where there is an insufficient nitrogen balance to maintain the rate of growth.
While net protein ingestion is crucial to maintain an ‘anabolic state’ and create a suitable nitrogen balance and amino acid profile to repair and build muscle, the timing of protein consumption has been shown to have an effect on protein synthesis rates and recovery (Paul, 2009). Having a whey protein shake either before or after your workout will show a rise in MPS rates greater than without (Schoenfeld et al., 2017).
If you are getting your recommended 8 hours sleep during the night, by your 5th hour (if you ate immediately before bed, which is normally unlikely) your MPS rate will have decreased. Considering you might eat a meal at 7 and don’t eat again until potentially 7 in the morning, you will have up to 7 hours without a high MPS rate.
The high protein and low sugar content of this shake will allow for a natural boost in growth hormone levels, which naturally occur in the evening when you go to bed, helping you to repair muscle and keeping you looking and feeling young. Growth hormone is regarded as the elixir of life, improving skin quality, general health and fitness and repairing injured tissue. The additional protein before bed can also help you reach a deeper sleep faster.
Eating a high protein, low sugar meal before bed increased the speed at which participants reached a non-REM sleep, where you are more rested in a deeper state of consciousness with your energy restored.
Hopefully you are sold on the blend of protein in here, however, this is not the only key ingredient that is in this product. Glutamine and HMB have been added for their role in preventing the degradation of muscle tissue in periods of fasting, which is what you are essentially doing during the night time. See relevant articles on these supplements for a more in-depth look at what they can do for you.
I would recommend this product to anyone who is going through an intense phase of training and looking to either build muscle or recover from training for an intense session the following day. It will top up your net protein throughout a day and lead to better training, recovery and muscle growth.
Halson, S. (2008). Nutrition, sleep and recovery. Eu J Sp Sci. 8 (2). 119-126.
Paul, G. (2009). The rationale for consuming protein blends in sports nutrition. J Am Coll Nutr. 28. 464-472.
Res, P. et al. (2012). Protein Ingestion before Sleep Improves Postexercise Overnight Recovery. Medicine and science in sports and exercise. 44 (8). 1560-1569.
Shoenfeld, B., Aragon et al., et al. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 3 (5).