If young guys eat protein before bed while lifting weights for 12 weeks, they gain more leg muscle than those who don’t — about twice as much, according to one study.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

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

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

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 a protein shake before bed, they might gain more leg muscle than those who don’t — about the size of a small egg more.

94%

If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they gain more strength—about 34 kg more—compared to those who don’t, according to one study.

91%

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.

91%

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.

89%

If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they get way stronger than those who don’t — like 30 more pounds on their lifts.

88%