Back to Protein Before Bed - Does It Really Work?
Mixed Evidence
causal
Analysis v1
History

Drinking a protein shake with casein before bed helps your muscles grow and get stronger while you sleep, especially if you're working out.

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Pro
60
Against

Evidence from Studies

Supporting (4)

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Community contributions welcome

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Protein Ingestion before Sleep Increases Overnight Muscle Protein Synthesis Rates in Healthy Older Men: A Randomized Controlled Trial.

Randomized Controlled Trial
Human
2017 Dec
55

Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men.

Randomized Controlled Trial
Human
2015 Jun
20

Effects of pre-sleep protein consumption on muscle-related outcomes - A systematic review.

Systematic Review
Human
2021 Feb
20

Effects of pre-sleep protein consumption on muscle-related outcomes - A systematic review.

Systematic Review
Human
2021 Feb

Contradicting (2)

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Community contributions welcome

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Casein Ingestion Does Not Increase Muscle Connective Tissue Protein Synthesis Rates

Randomized Controlled Trial
Human
2020 Sep
20

Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review

Systematic Review
Human
2021 May 30

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.

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Similar Assertions

Drinking a protein shake with 20-40 grams of casein right before bed might help your muscles repair and grow overnight — even if you worked out earlier in the day.

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0
93%

If healthy guys drink a protein shake with 20-40 grams of casein right before bed, their bodies keep building muscle overnight — even if they worked out earlier in the day.

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92%

If older guys around 72 drink a protein shake with 40 grams of casein before bed, it helps their muscles repair and grow overnight better than not having it.

60
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88%

If young guys who work out lift weights regularly, having a snack with about 30 grams of protein before bed might help them build more muscle and get stronger — especially if they don’t already eat a lot of protein during the day.

1
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87%

For older guys who work out and eat a protein shake before bed, their bodies build more connective tissue in muscles overnight than if they just had the shake or did nothing.

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87%

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