What helps older men's muscles heal at night?
Exercise Plus Presleep Protein Ingestion Increases Overnight Muscle Connective Tissue Protein Synthesis Rates in Healthy Older Men.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Protein alone before sleep has no meaningful effect on muscle repair in older men
It contradicts widespread belief that consuming protein before bed supports overnight muscle recovery, especially in aging populations. Many supplements and routines are built around this idea.
Practical Takeaways
Older men should do resistance-type exercise in the evening before consuming protein to maximize overnight muscle repair.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Protein alone before sleep has no meaningful effect on muscle repair in older men
It contradicts widespread belief that consuming protein before bed supports overnight muscle recovery, especially in aging populations. Many supplements and routines are built around this idea.
Practical Takeaways
Older men should do resistance-type exercise in the evening before consuming protein to maximize overnight muscle repair.
Publication
Journal
International journal of sport nutrition and exercise metabolism
Year
2021
Authors
A. Holwerda, J. Trommelen, I. W. Kouw, J. Senden, J. Goessens, J. V. van Kranenburg, A. Gijsen, L. Verdijk, L. V. van Loon
Related Content
Claims (4)
If older guys work out in the evening and then eat protein before bed, their muscles use that protein better overnight to repair and grow.
For older guys who work out with weights, eating protein after exercise helps their body use it better overnight to repair and build muscle tissue while they sleep.
For older guys who work out and eat a protein shake before bed, their bodies build more connective tissue in muscles overnight than if they just had the shake or did nothing.
Taking 40 grams of casein protein before bed doesn’t really help older guys build more connective tissue in their muscles overnight — especially if they didn’t work out first.