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Back to Study: Protein Ingestion before Sleep Increases Muscle Ma...
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Strong Support

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.

55
Pro
0
Against

Evidence from Studies

Supporting (1)

55

Community contributions welcome

55

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

The study found that young men who drank a protein shake before bed gained more muscle strength over 12 weeks than those who didn’t, exactly as the claim says.

Contradicting (0)

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: 55
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 get way stronger than those who don’t — like 30 more pounds on their lifts.

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93%

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.

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92%

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.

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91%

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.

55
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90%

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.

61
0
90%