A new study published in the British Journal of Nutrition has found that consuming 30 grams of whole-food protein (cottage cheese) about 30 min before bed appears to have a positive effect on muscle quality, metabolism and overall health.

“Until now, we presumed that whole foods would act similarly to the data on supplemental protein, but we had no real evidence,” said study senior author Dr. Michael Ormsbee, of Florida State University and the University of KwaZulu-Natal.

“This is important because it adds to the body of literature that indicates that whole foods work just as well as protein supplementation, and it gives people options for pre-sleep nutrition that go beyond powders and shaker bottles.”

The study involved 10 active young women (average age 23.1 years).

About 30-60 min before bedtime, they consumed cottage cheese (30 g of protein, 10 g of carbohydrate and 0 g of fat), casein protein or placebo.

“Participants arrived at 6:00 p.m. for an overnight stay in the laboratory,” the researchers explained.

“At 30–60 min before normal bed time, participants consumed cottage cheese, casein protein or placebo before measurement of resting energy expenditure (REE).”

“Upon waking (5:00a.m. – 8:00a.m.), REE was repeated and subjective appetite was recorded.”

Dr. Ormsbee and co-authors specifically wanted to see if cottage cheese may have an impact on metabolic rate and muscle recovery.

“While protein supplements absolutely have their place, it is important to begin pooling data for foods and understanding the role they can play in these situations,” said study first author Samantha Leyh, former graduate student at Florida State University and now a research dietitian with the Air Force.

“Like the additive and synergistic effects of vitamins and minerals when consumed in whole food form such as fruits or veggies, perhaps whole food sources may follow suit.”

“While we can’t generalize for all whole foods as we have only utilized cottage cheese, this research will hopefully open the door to future studies doing just that.”

“We’ll start examining more pre-sleep food options and longer-term studies to learn more about the optimal food choices that can aid individuals in recovery from exercise, repair and regeneration of muscle and overall health,” Dr. Ormsbee said.

“There is much more to uncover in this area of study.”

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Samantha M. Leyh et al. 2018. Pre-sleep protein in casein supplement or whole-food form has no impact on resting energy expenditure or hunger in women. British Journal of Nutrition 120 (9): 988-994; doi: 10.1017/S0007114518002416