Scientists have long discovered that drinking warm milk before going to bed at night is good for sleep. A recent study pointed out that a certain low-intensity exercise before drinking milk can speed up the recovery of the tired body for a day.
Researchers at Maastricht University in the Netherlands used 24 young men as subjects to have a protein shake after 2 hours of dinner and then went to bed soon. However, half of the subjects were given an hour of lower limb resistance training before drinking a milkshake, and the other half were sitting still.
In a previous study, the team found that protein intake before bedtime increased muscle synthesis during sleep. In this study, subjects who were trained to drink protein first increased the muscle synthesis at night by 30% compared with those who did not.
This result is not only important for the bodybuilder. Long distances or hard running can cause muscle damage. In addition to relying on itself, the recovery and growth of muscles requires outside help. The rapid recovery of muscle tissue means that the runner's body recovery will also accelerate, which can be better trained.
Jon Tromelen, the leader of the study, said: "For example, muscles will synthesize more mitochondria." Mitochondria are structures that make energy in cells. The increased number of cells means more energy in the body. Therefore, mitochondria that produce more and better functions are the greatest benefit for aerobic exercisers. This research also provides a way to increase the number of mitochondria.
In this study, the subject performed an exercise time of 1 hour, including a 15-minute spinning bike, 6x10 leg pushes and extended exercises. "Any amount of physical activity can stimulate the synthesis of muscle protein, even if the intensity of exercise is not high. Walking can increase muscle protein synthesis a little, and weight training or dumbbell exercises can also be very effective," Tromelen said.
Even without the instrument, runners can perform bedtime exercise, such as push-ups, or a combination of squats, leg lifts, and prone legs, all of which can play a similar role, and are simple and convenient.
Regarding protein intake, the subjects were given 20 grams each time in this study. In addition to protein shakes, there are many foods such as milk and eggs that are rich in protein. Runners can choose according to their own preferences.
Well-known coach Drew Wattenberg affirmed this research. "Recent research on muscle protein recovery is worth considering." His team members occasionally consume some protein before sleep, including the hardest training. stage.
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