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

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 protein before bed helps young men build muscle when combined with exercise, but it's not clear if older men get the same long-term benefits, even though their bodies respond right away.

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

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

0

96%

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

0

91%

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.

20

0

88%

We don't have enough good evidence yet to say if eating protein before bed helps older people build muscle or get stronger over time — some studies have problems that make it hard to trust the results.

20

0

87%

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.

1

0

87%