What happens when you eat protein before bed after working out?
Presleep dietary protein-derived amino acids are incorporated in myofibrillar protein during postexercise overnight recovery.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Extra leucine did not boost muscle protein synthesis despite being a known anabolic trigger.
Leucine is widely believed to stimulate muscle growth pathways, so adding it to protein should enhance effects—but here, it made no difference.
Practical Takeaways
Consuming 30g of casein before bed after resistance training may support overnight muscle repair by improving protein balance.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Extra leucine did not boost muscle protein synthesis despite being a known anabolic trigger.
Leucine is widely believed to stimulate muscle growth pathways, so adding it to protein should enhance effects—but here, it made no difference.
Practical Takeaways
Consuming 30g of casein before bed after resistance training may support overnight muscle repair by improving protein balance.
Publication
Journal
American journal of physiology. Endocrinology and metabolism
Year
2018
Authors
J. Trommelen, I. W. Kouw, A. Holwerda, T. Snijders, S. Halson, I. Rollo, L. Verdijk, L. V. van Loon
Related Content
Claims (3)
If young, healthy guys eat 30 grams of casein protein — with or without an extra 2 grams of leucine — before bed after working out, it doesn’t actually help their muscles grow more overnight.
If young, healthy guys drink a protein shake with 30 grams of casein before bed after working out, their muscles may recover better overnight because their bodies are building more protein while they sleep.
If young guys lift weights and then drink a protein shake with 30 grams of casein before bed, that protein actually gets used to repair and build their muscles while they sleep.