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.

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.

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.

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.

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 young, healthy guys drink a protein shake with some carbs before bed while lifting weights for 12 weeks, they’ll probably gain more muscle and get stronger than if they just drank a fake shake with no calories.