If young, healthy guys eat 45 grams of protein before bed after a workout, their muscles build more repair and energy-related proteins overnight compared to not eating protein.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Randomized Controlled Trial

Human

2023 Jul

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

Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Score: 67

DOI: 10.1007/s40279-023-01822-3

Similar Assertions

If young, healthy guys eat 45 grams of protein before bed after a long run, their muscles repair and rebuild better overnight — whether they choose whey or casein protein doesn’t matter.

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If young, healthy guys eat 45 grams of protein before bed after a workout, their muscles build more energy-producing parts overnight compared to skipping the protein.

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If young, healthy guys drink a whey protein shake before bed after a long workout, their muscles build more overnight — both the tiny energy factories and the actual muscle fibers get a boost.

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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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If older guys do some exercise in the evening and then eat 40 grams of protein before bed, their muscles rebuild better overnight than if they just ate the protein alone.

89%