Does it matter when older guys drink their protein shake?
Neither pre-sleep nor post-exercise protein consumption influences resistance exercise training adaptations in older adults
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Pre-sleep protein did not boost muscle growth, despite theory suggesting it should.
Many experts believed that protein before bed would enhance overnight muscle repair, especially in older adults with 'anabolic resistance.' This study shows no added benefit when daily protein is already sufficient.
Practical Takeaways
Focus on hitting at least 1.0 g of protein per kg of body weight each day—timing it around workouts or bedtime isn’t necessary.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Pre-sleep protein did not boost muscle growth, despite theory suggesting it should.
Many experts believed that protein before bed would enhance overnight muscle repair, especially in older adults with 'anabolic resistance.' This study shows no added benefit when daily protein is already sufficient.
Practical Takeaways
Focus on hitting at least 1.0 g of protein per kg of body weight each day—timing it around workouts or bedtime isn’t necessary.
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 (4)
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.
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 (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.