Eating 20 to 40 grams of protein before bed helps your muscles repair and grow overnight, especially if you worked out in the evening.

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Pro

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Against

Evidence from Studies

Supporting (1)

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The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update

Narrative Review

2019

The study shows that eating protein before bed helps your muscles grow and recover overnight, especially if you've exercised, which matches what the claim says.

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

The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update

Score: 1

DOI: 10.3389/fnut.2019.00017

Similar Assertions

Eating 20 to 40 grams of protein before bed might help your muscles repair and grow overnight, especially if you also worked out in the evening.

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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.

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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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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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If older guys work out in the evening and then eat protein before bed, their muscles use that protein better overnight to repair and grow — about 27-31% better than just eating protein alone.

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