Are you a late-night workout warrior?
Whether it’s by result of a packed schedule or because of a preference, getting a workout in before bed can be a healthy choice. There is a common misconception about working out before bed and the effect it has on ones sleep, but this blog will help breakdown the myths and truths about working out before bed. Ascent's micellar casein powder is a great option to support muscle recovery while post-workout in the evenings.
Working Out Before Bed: Misconceptions
It is already common knowledge that getting a workout in at some time during the day will help improve one’s sleep quality at night. Though this is known, many still question whether working out before bed will result in a worse night’s sleep than if one wasn’t to workout prior to bed. Researchers have examined countless studies that show those who participate in evening exercise have an easier time falling and staying asleep compared to those who avoid it, as long as it is done properly.
How To Properly Workout At Night
- Choose whatever workout you please that isn’t overly-strenuous.
- Finish the workout at least thirty minutes before you intend to go to bed.
- Be sure to stay hydrated before and after the workout.
- Take a scoop of Ascent Micellar Casein Powder when finished.
- Take a cold/chilled shower when finished.
- This is an easy way to assure a late night workout doesn’t affect your sleep. The reason late night workouts tend to throw off some people's sleep patterns is due to raised body temperatures. One’s body temperature must fall 1-2 degrees lower than it is during the day for them to fall asleep. When one works out in the evening their body temperature will be higher than is ideal for a sound sleep. Taking a cold/chilled shower directly following evening workouts can correct the risen temperature back to the ideal state.
Additional Ways to Improve Sleep Quality
- Set a regular bedtime and adopt a relaxing bedtime routine.
- Turn off devices that give off light, such as the TV, computer, and phone, at least 15 to 30 minutes before bed.
- Be sure your bed is comfortable and your bedroom is dark, quiet, and cool.
- Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
- If you can’t fall asleep after 15 to 20 minutes, go to another room. Read quietly with a dim light until you feel sleepy.
Micellar Casein for Late Night Recovery
Micellar Casein is the perfect type of protein to take after late night workouts. Micellar Casein is designed to be slow digesting as it takes 6-8 house to fully digest, allowing for a slow, sustained release of essential amino acids that your body doesn’t make on its own.
Ascent’s Micellar Casein has 4.9g of naturally occurring branched chain amino acids (BCAA’s) and 2.2g of Leucine to help promote muscle protein synthesis to begin the recovery process.
One scoop of Ascent’s Micellar Casein will elicit the feeling of fullness and provide the perfect amount of nutrition for a healthy night’s sleep. If one were go to sleep after a night workout without consuming anything, they would be preventing their muscles from undergoing the proper protein synthesis. If ones muscles feel they are overly deprived of nutrients for too long, they will start to break themselves down for energy.
Best Ways to Consume Micellar Casein
Ascent makes three flavors of micellar casein powder: Chocolate, chocolate peanut butter, and vanilla bean. The most convenient method is to put one scoop into a blender bottle (shaker) and mix with either milk or water. Due to its relatively thick consistency (compared to that of Ascent’s whey protein powder) many people enjoy creating a simple protein pudding. To create a pudding, mix the Micellar Casein with 4-6oz of a milk or milk alternative and chill.
For those looking for more creative ways to consume Ascent’s micellar casein powder, be sure to check out some of the many delicious recipes our expert nutritionists and chefs partnered to create!