Older guys (60–75) who already eat enough protein don’t get stronger or build more muscle from extra protein shakes, even if they drink them after working out or before bed—just lifting weights is enough.

For older guys in their 60s and 70s who already eat enough protein, taking 40 grams of protein right after working out or just before bed doesn’t help build bigger leg muscles any more than just working out — the muscle gains are about the same no matter when they take it.

Older guys between 60 and 75 who aren't very active can get a lot stronger in just 12 weeks by lifting weights twice a week—even if they don’t take extra protein right after workouts or before bed, as long as they’re already eating enough protein overall.

Older guys who lift weights and take a protein shake after workouts and before bed get the same muscle-building effect as those who take a fake shake with the same calories — so the protein might not actually help at the molecular level.

For older guys who lift weights, having a protein shake with 3 grams of leucine right after workouts and before bed doesn’t help build more muscle or strength than just having a placebo drink with the same calories.

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.