Eager to eat a snack before bedtime? A protein-filled snack like cottage cheese is the way to go, say the researchers.
The authors found that consuming 30 grams of protein about 30 minutes before bed appears to have a positive effect on muscle quality, metabolism and overall health. And for those who have sworn off eating at night, there is no gain in body fat. Their findings are published in the British Journal of Nutrition.
Study participants -- active young women in their early 20s -- ate samples of cottage cheese 30 to 60 minutes before bedtime. Researchers specifically wanted to see if this food may have an impact on metabolic rate and muscle recovery.
This is one of the first nutrition studies where participants consumed a whole food as opposed to a protein shake or some form of supplement.
"Until now, we presumed that whole foods would act similarly to the data on supplemental protein, but we had no real evidence," the senior author said. "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 presleep nutrition that go beyond powders and shaker bottles."
The lead author said the results serve as a foundation for future research on precise metabolic responses to whole food consumption.
"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," the lead said. "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."
The senior author said that his research team will start examining more presleep 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.
"There is much more to uncover in this area of study," the senior author said.
Late night snacker? Make it cottage cheese
- 1,053 views
- Added
Edited
Latest News
Metabolic rewiring promotes…
By newseditor
Posted 18 Apr
A drug to prevent flu-induc…
By newseditor
Posted 18 Apr
New origin of deep brain waves
By newseditor
Posted 17 Apr
Starving cells hijack prote…
By newseditor
Posted 17 Apr
Miniature battery-free epid…
By newseditor
Posted 17 Apr
Other Top Stories
Mechanism of action of the master switch for hunger in the brain: t…
Read more
Appetite controlling brain receptor could be a target for anorexia
Read more
Muscle gene linked to type 2 diabetes
Read more
Promoting peripheral thermogenesis to protect against diet-induced…
Read more
How activation of certain immune cells causes liver damage in obesity
Read more
Protocols
MemPrep, a new technology f…
By newseditor
Posted 08 Apr
A tangible method to assess…
By newseditor
Posted 08 Apr
Stem cell-derived vessels-o…
By newseditor
Posted 06 Apr
Single-cell biclustering fo…
By newseditor
Posted 01 Apr
Modular dual-color BiAD sen…
By newseditor
Posted 31 Mar
Publications
How does the microbiota con…
By newseditor
Posted 18 Apr
The integrated stress respo…
By newseditor
Posted 18 Apr
The immunobiology of herpes…
By newseditor
Posted 17 Apr
Circulating microbiome DNA…
By newseditor
Posted 17 Apr
Spindle oscillations in com…
By newseditor
Posted 17 Apr
Presentations
Hydrogels in Drug Delivery
By newseditor
Posted 12 Apr
Lipids
By newseditor
Posted 31 Dec
Cell biology of carbohydrat…
By newseditor
Posted 29 Nov
RNA interference (RNAi)
By newseditor
Posted 23 Oct
RNA structure and functions
By newseditor
Posted 19 Oct
Posters
A chemical biology/modular…
By newseditor
Posted 22 Aug
Single-molecule covalent ma…
By newseditor
Posted 04 Jul
ASCO-2020-HEALTH SERVICES R…
By newseditor
Posted 23 Mar
ASCO-2020-HEAD AND NECK CANCER
By newseditor
Posted 23 Mar
ASCO-2020-GENITOURINARY CAN…
By newseditor
Posted 23 Mar