What happens if you eat protein before bed after exercise?
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Whey and casein performed identically in stimulating overnight muscle repair
Fitness culture has long promoted casein as the ideal slow-release nighttime protein, while whey is seen as best for immediate post-workout use. This study shows no advantage to either when taken before bed.
Practical Takeaways
Consume 45g of protein (whey or casein) about 30 minutes before bed after endurance exercise to maximize overnight muscle and mitochondrial repair.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Whey and casein performed identically in stimulating overnight muscle repair
Fitness culture has long promoted casein as the ideal slow-release nighttime protein, while whey is seen as best for immediate post-workout use. This study shows no advantage to either when taken before bed.
Practical Takeaways
Consume 45g of protein (whey or casein) about 30 minutes before bed after endurance exercise to maximize overnight muscle and mitochondrial repair.
Publication
Journal
Sports Medicine (Auckland, N.z.)
Year
2023
Authors
J. Trommelen, Glenn A. A. van Lieshout, Pardeep Pabla, J. Nyakayiru, Floris K. Hendriks, J. Senden, J. Goessens, J. V. van Kranenburg, A. Gijsen, L. Verdijk, L. D. de Groot, L. V. van Loon
Related Content
Claims (4)
If young, healthy guys eat 45 grams of protein before bed after a long run, their muscles repair and rebuild better overnight — whether they choose whey or casein protein doesn’t matter.
Drinking 45g of either whey or casein protein before bed helps muscle recovery just as much after endurance exercise in young, healthy guys — neither one works better than the other.
If young, healthy guys eat 45 grams of protein before bed after a workout, their muscles build more energy-producing parts overnight compared to skipping the protein.
Whey protein gives you a quick spike in amino acids in your blood, while casein keeps levels up longer — but overall, they give your body about the same amount of fuel, and neither one boosts muscle or energy-cell growth more during sleep.