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.

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.

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.

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.

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.

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.