# Overnight recovery: why the evening protein portion counts

> Most recovery happens during sleep - and it needs amino acids. What research shows about pre-sleep protein and leucine, and how WOO® Vegan Kakao is set up.

Recovery does not happen during training but afterwards - and most of it at night. What you eat in the evening therefore co-determines how much of the training work actually turns into substance.

## What happens in muscle overnight

After a training session, **muscle protein synthesis** runs elevated for 24 to 48 hours. To do that it needs a continuous supply of amino acids in the blood. During sleep that supply stops while breakdown continues - the net balance can turn negative. Res and colleagues (2012) gave participants 40 g of protein before sleep: overnight protein synthesis rose measurably and the amino acids were demonstrably available. Snijders and colleagues (2015) showed across twelve weeks of resistance training that pre-sleep protein additionally improved muscle cross-sectional area and strength gains.

## Leucine is the switch, not just a building block

Protein synthesis is not ramped up linearly with protein intake; it is triggered above a threshold - with **leucine** and the mTOR pathway at the centre. This is exactly where plant proteins historically lagged: pea protein is rich in lysine and low in methionine; rice protein the other way round. Combined, they yield a nearly complete amino acid profile. Gorissen and colleagues (2018) showed in their analysis of plant protein isolates that this combination strategy closes the gap.

## Plant versus animal: what the data say

Joy and colleagues (2013) compared rice protein with whey across eight weeks of resistance training: no significant differences in muscle mass, strength or body composition. Lim and colleagues (2020) reached the same picture in review - with sufficient total intake, plant proteins match animal ones. The caveat stands: plant sources tend to require somewhat larger amounts to reach the same leucine dose.

## Why cocoa fits the evening

An evening shake has to meet a criterion that is irrelevant in the morning: it must not sit heavily in the stomach. Plant protein with a very low carbohydrate share has the advantage here. Cocoa also brings a psychological factor that adherence research regularly underrates: an evening ritual that tastes like dessert gets sustained. Heavily de-oiled cocoa powder delivers the flavour without a relevant fat load.

## How WOO® Vegan Kakao is set up

**[WOO® Vegan Kakao](/en/shop/woo-vegan-cocoa-can)** is a three-component protein made from pea protein isolate (52%), rice protein (30%) and pumpkin seed protein (3%), rounded off with 10% heavily de-oiled cocoa powder. One 30 g serving supplies 28.7 g protein with 1.5 g carbohydrates, of which 0.1 g sugar, and 155 kcal - a ratio close to ideal for the evening portion. Leucine accounts for more than 8% of the amino acid profile. Protein **contributes to the maintenance and growth of muscle mass** and **to the maintenance of normal bones**. WOO® Vegan Kakao is 100% vegan, lactose-free and gluten-free; mixed with water it stays light, and it works just as well in muesli.

## Frequently asked questions

**How much protein do I need daily?**
The recommended intake for adults between 18 and 65 is 0.8 g per kilogram of body weight. Anyone training with weights regularly sits considerably above that in the sports literature.

**Does a portion before sleep make sense?**
The evidence supports it for people who train: protein late in the evening raises overnight protein synthesis and improves the long-term training effect.

**Doesn't vegan protein taste chalky?**
The texture of plant isolates differs from whey, that is true. A high cocoa share and mixing with water or a plant drink solve this well in practice.

## Sources

Res PT et al. (2012), Medicine & Science in Sports & Exercise - Protein ingestion before sleep improves postexercise overnight recovery.
Snijders T et al. (2015), Journal of Nutrition - Protein ingestion before sleep increases muscle mass and strength gains during resistance-type exercise training.
Joy JM et al. (2013), Nutrition Journal - The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.
Gorissen SHM et al. (2018), Amino Acids - Protein content and amino acid composition of commercially available plant-based protein isolates.
Lim MT et al. (2020), Nutrients - Animal protein versus plant protein in supporting lean mass and muscle strength.

*WOO® Vegan Kakao in the NEMAPO shop.*