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The Power of Pre-Sleep Protein: Unlocking Muscle Growth and Fat Loss

AUGUST 2024

Ahhh the vibes of summer

August is kind of like a bad haircut...

Every time you look, it just seems to be getting shorter and shorter


Let's take some pointers from our favorite athletes this summer and #DOMINATE


Dedication + Passion + Teamwork + Training = What dreams are made of! *cue song*


Happy August!

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The Power of Pre-Sleep Protein: Unlocking Muscle Growth and Fat Loss

By: Mike C

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Are you giving your body the fuel it needs to build muscle and burn fat while you sleep? If you haven't considered the impact of your nighttime nutrition, now might be the time to start. Recent research has illuminated the profound benefits of consuming protein before bed, especially for those engaged in regular resistance training.


Why Protein Matters at Night


Protein is the building block of muscle. It's essential not just for muscle repair, but for growth, strength enhancement, and improving overall body composition. While most of us focus on getting enough protein throughout the day, the timing of protein intake, particularly before sleep, plays a crucial role that many overlook.

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The Science Behind Nighttime Protein Intake


A comprehensive meta-study analyzing the effects of nighttime protein consumption found that ingesting 20-40 grams of casein protein about 30 minutes before bed significantly enhances muscle protein synthesis rates overnight. This process is crucial for muscle recovery and growth, particularly if you’ve engaged in resistance training during the day.


Furthermore, the study highlighted that consistent pre-sleep protein intake over 10-12 weeks leads to noticeable improvements in muscle fiber cross-sectional area, strength, and overall muscle mass. A study with athletes who consumed higher amounts of protein in the evening also showed greater lean mass and strength compared to those who consumed protein earlier in the day.


Balancing Timing and Sleep Quality


While the benefits are clear, the timing of this protein intake is key. Eating right before bed can disrupt sleep quality, potentially offsetting the benefits of the protein itself. To navigate this, it's recommended to consume your protein 2-3 hours before bedtime. Opt for slow-digesting proteins like casein, found in dairy products like Greek yogurt, or other sources like plant-based proteins or mixed meals that include carbs and fats. This ensures a steady release of amino acids throughout the night without disrupting your sleep.

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Choosing the Right Protein


Digestion rates vary among different protein sources. For instance, whey protein is fast-absorbing (so, great before/after a training session), while casein, the protein found in ...Read More!

Special Event: PEX x Elite MedSpa!

Benefits of B12 Injections

Looking for a boost in your wellness and workouts?


Join us next Thursday for a fun morning with Elite MedSpa + Wellness Center's Nurse Injector, Leanne Mattaliano, NP-C at PEX Needham Center!


This event is open to all PEX clients from any of our three locations, on a first come first serve basis.


You don't want to miss it!


Join us at this event to receive your shot at a 20% discount!

August 8, 2024 7:30AM-9:30AM

• • •

1451 Highland Ave. Needham MA


Watch this short video to learn about some of the benefits of B12 injections!


A medical consent form provided by Elite Medspa + Wellness Center must be completed before injection.




Not a PEX Client yet? CLICK HERE to schedule your first session


Want to learn more about Elite Medspa + Wellness Center? CLICK HERE

Massage Therapy Now Available at PEX!

MAXIMIZE Your Recovery Regimen

You Should Be MAXIN & Relaxin' Right Now!


PEX is so excited to welcome Laura M., LMT, CHC, CPT and owner of MAXIN Mind & Body to our team of all stars!


Laura is a Massage Therapist, Health Coach and Personal Trainer with 12 years of sports and deep tissue specialization under her belt. She is also experienced in prenatal work, cupping, hot stones, recovery tools and assisted stretching.


Book your sessions with MAXIN Mind & Body at PEX now by texting Laura at (508) 942-8267 and receive an exclusive discount through August 31st!

Summer Specials & Promotions!

Join us every Monday and Wednesday at 4:00 PM at PEX Needham Heights for convenient and effective training.

292 Reservoir St. Needham Heights

Unlock your full potential this summer with Optimal Movements' exclusive Targeted Training Sessions for Student Athletes.


Our focused workouts, tailored to meet your specific needs, are led by expert coach Chris Maglio who is dedicated to helping you achieve your goals. Sessions are $50 each or $350 monthly unlimited.


Don't miss this opportunity to excel in your sport!

Click here to connect with Chris and for more information today.

Jennifer Hart Fitness Offers a Limited Time Promotion with Special Pricing for New Clients!

Jennifer Hart is a certified strength and conditioning specialist and certified pregnancy and postpartum coach at PEX Medfield. Contact Jennifer today to claim this limited time offer!

258 Main St. Medfield

Contact Keyterr Pavon, Owner of Invoke Fitness to claim this exclusive offer at PEX Needham Heights today!

292 Reservoir St. Needham Heights

As we embrace the heart of summer, it's the perfect time to focus on your health and well-being.

At Invoke Fitness, we are thrilled to announce our exclusive summer sale:

5 personal training sessions for just $399!


This incredible offer represents a savings of $350 and is designed to kickstart your journey towards a healthier, happier you.

COME ON IN

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We're Accepting Applications!

PEX is accepting applications! Know of any fitness professionals in the area looking to advance their careers in the fitness, health and wellness industry? Send them our way! They can fill out this form to schedule an interview.

In Conclusion

Did you ever hear why Cinderella didn't win gold at the Olympics?

She had a pumpkin for a coach always ran away from the ball...


Cheers to all the athletes out there: local, regional, professional, Olympic and beyond! We are SO proud.

Wear your country's colors with pride and #REPRESENT.

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Have fun out there like our boy, Snoop Dogg,

KW

To send cash and diamonds
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