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 —...

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 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.

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.

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 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.