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Strong Support

If young, healthy guys lift weights for 12 weeks and drink protein before bed, their power-producing muscles might grow way more than if they don’t — like almost double the growth, according to this claim.

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 gave protein to young men before bed during 12 weeks of weight training and found their fast-twitch muscle fibers grew more than those who didn’t get protein, which supports the idea that bedtime protein helps build power-related muscles.

Contradicting (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 eat protein before bed while lifting weights for 12 weeks, their muscle fibers grow way more than if they don’t — like almost double the growth, according to one study.

61
0
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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.

1
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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
0
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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.

20
0
89%

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.

61
0
88%