Older adults might need to eat about 40 grams of protein before bed to help their muscles repair and grow overnight, because 20 grams isn’t enough as their bodies become less responsive to smaller...

We're not sure if eating protein before bed helps older people build stronger muscles, even though it might help their bodies make more muscle overnight — we just don’t have enough long-term studies to say for sure.

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

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.

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.

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.