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.

20

Pro

0

Against

Evidence from Studies

Supporting (1)

20

Community contributions welcome

20

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

Systematic Review

Human

2021 Feb

The study shows that drinking casein protein before bed helps the body build muscle overnight, especially after exercise, which supports the idea that this habit can aid muscle recovery.

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

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

Score: 20

DOI: 10.1016/j.jsams.2020.07.016

Similar Assertions

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.

20

0

97%

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

60

93%

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

0

90%

If young, healthy guys drink a protein shake with 30 grams of casein before bed after working out, their muscles may recover better overnight because their bodies are building more protein while they sleep.

40

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90%

Taking 40 grams of casein protein before bed doesn’t really help older guys build more connective tissue in their muscles overnight — especially if they didn’t work out first.

47

0

90%