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.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

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

Randomized Controlled Trial

Human

2018 May 1

Contradicting (0)

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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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