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Strong Support

If young, healthy guys drink a protein shake with or without extra leucine before bed after working out, it doesn’t seem to boost muscle repair overnight any more than the protein alone.

44
Pro
0
Against

Evidence from Studies

Supporting (1)

44

Community contributions welcome

44

Presleep dietary protein-derived amino acids are incorporated in myofibrillar protein during postexercise overnight recovery.

Randomized Controlled Trial
Human
2018 May 1

The study found that drinking a protein shake with or without extra leucine before bed didn’t speed up muscle repair overnight after a workout, which is exactly what the claim says.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Presleep dietary protein-derived amino acids are incorporated in myofibrillar protein during postexercise overnight recovery.

Score: 44
DOI: 10.1152/ajpendo.00273.2016

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If young, healthy guys eat 30 grams of casein protein — with or without an extra 2 grams of leucine — before bed after working out, it doesn’t actually help their muscles grow more overnight.

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If young guys lift weights and then drink a protein shake with 30 grams of casein before bed, that protein actually gets used to repair and build their muscles while they sleep.

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If young guys lift weights and then drink a protein shake with 30 grams of casein before bed, that protein helps fix their muscles while they sleep.

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If young, healthy guys drink a casein protein shake before bed after a long workout, their muscles build more overnight — both in the energy parts of cells and the actual muscle fibers.

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