Does a bedtime protein shake help older guys get stronger?
Protein Supplementation after Exercise and before Sleep Does Not Further Augment Muscle Mass and Strength Gains during Resistance Exercise Training in Active Older Men.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
A protein shake before bed didn’t boost muscle growth or strength gains in older men doing resistance training.
Many past studies and fitness influencers claim nighttime protein enhances recovery and muscle synthesis, especially in aging populations. This directly contradicts that idea.
Practical Takeaways
Focus on consistent resistance training three times per week — it’s enough to build strength and muscle in older age, even without protein supplements.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
A protein shake before bed didn’t boost muscle growth or strength gains in older men doing resistance training.
Many past studies and fitness influencers claim nighttime protein enhances recovery and muscle synthesis, especially in aging populations. This directly contradicts that idea.
Practical Takeaways
Focus on consistent resistance training three times per week — it’s enough to build strength and muscle in older age, even without protein supplements.
Publication
Journal
The Journal of nutrition
Year
2018
Authors
A. Holwerda, M. Overkamp, K. Paulussen, J. Smeets, J. V. van Kranenburg, E. Backx, A. Gijsen, J. Goessens, L. Verdijk, L. V. van Loon
Related Content
Claims (4)
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 who lift weights and take a protein shake after workouts and before bed get the same muscle-building effect as those who take a fake shake with the same calories — so the protein might not actually help at the molecular level.
For older guys who lift weights, having a protein shake with 3 grams of leucine right after workouts and before bed doesn’t help build more muscle or strength than just having a placebo drink with the same calories.
If older guys who are already active do full-body strength training three times a week for three months, they’ll get stronger legs and bigger leg muscles—even without adding extra protein to their diet.