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Strong Support

If young, healthy guys eat protein before bed while lifting weights for 12 weeks, their muscle fibers grow way more than if they don’t — like almost double the growth, according to one study.

61
Pro
0
Against

Evidence from Studies

Supporting (1)

61

Community contributions welcome

61

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

The study shows that drinking a protein shake before bed helps young men build more muscle during training, especially in fast-twitch fibers, just like the claim says.

Contradicting (0)

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

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

Score: 61
DOI: 10.3945/jn.114.208371

Similar Assertions

If young, healthy guys lift weights for 12 weeks and drink protein before bed, their power-producing muscles might grow way more than if they don’t — like almost double the growth, according to this claim.

55
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92%

If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they might gain more leg muscle than those who don’t — about the size of a small egg more.

55
0
89%

If young, healthy guys drink a protein shake with some carbs before bed while lifting weights for 12 weeks, they’ll probably gain more muscle and get stronger than if they just drank a fake shake with no calories.

61
0
88%

If young guys who work out lift weights and drink a protein shake with about 30 grams of protein before bed for 3 months, they might gain more muscle and get stronger than those who don’t — especially if they’re already eating enough protein during the day.

1
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87%

Eating protein before bed might help young guys build muscle and get stronger when they lift weights for 10 to 12 weeks, but it doesn’t seem to work as reliably for older men.

20
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87%