The Study
Neither pre-sleep nor post-exercise protein consumption influences resistance exercise training adaptations in older adults
This study is like a fair science experiment where people were randomly split into groups to test whether taking protein after exercise or before bed helps older men build more muscle. It shows that as long as they eat enough protein during the day, the timing doesn’t matter — just doing the exercise is what helps them get stronger.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Older men who exercised twice a week got stronger and built muscle over 12 weeks, no matter if they drank protein right after exercise, before bed, or not at all.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 579 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1The muscle and strength gains are meaningful for daily life, like standing up easier or lifting things, but extra protein at specific times didn’t make them better.
- 2Everyone gained about 0.16–0.18 cm in leg muscle thickness.
- 3Leg press strength went up by about 28 kg and chest press by 11 kg.
- 4Adding protein didn’t help more.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of the International Society of Sports Nutrition
Year
2025
Authors
Alex O Klemp, M. Ormsbee, Ming-Chia Yeh, Chester M. Sokolowski, Do-Houn Kim, L. Panton, Jeong-su Kim
Related Content
Claims (5)
For older guys in their 60s and 70s who already eat enough protein, taking 40 grams of protein right after working out or just before bed doesn’t help build bigger leg muscles any more than just working out — the muscle gains are about the same no matter when they take it.
Older guys between 60 and 75 who aren't very active can get a lot stronger in just 12 weeks by lifting weights twice a week—even if they don’t take extra protein right after workouts or before bed, as long as they’re already eating enough protein overall.
If you're getting the same amount of protein every day, it doesn't matter whether you drink a shake before bed or at another time — you'll gain the same amount of muscle and strength.
Older guys (60–75) who already eat enough protein don’t get stronger or build more muscle from extra protein shakes, even if they drink them after working out or before bed—just lifting weights is enough.
For adults over 65, clinical guidelines state that daily protein intake should be 1.2 to 1.6 grams per kilogram of body weight, spread evenly across meals, with additional focus on consuming protein before sleep.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.