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.

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 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.

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.

If you're eating more protein overall, it might be that—not your bedtime snack—that's helping your muscles grow. So taking protein before bed might not be the real reason for better results.

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.