Does it matter when you drink your protein shake?
Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study checked if drinking a protein shake at night is better than during the day for building muscle when working out.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 558 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study checked if drinking a protein shake at night is better than during the day for building muscle when working out.
No biological mechanisms were identified in this study. This may be an epidemiological, observational, or survey-based study that reports associations rather than proposing causal biological pathways.
Systematic Reviews & Meta-Analyses
Max 100Randomized Controlled Trials
Max 90Cohort Studies
Max 72Case-Control Studies
Max 58Cross-Sectional Studies
Max 44Case Reports & Case Series
Max 30Expert Opinion & Narrative Reviews
Max 558 / 90
Evidence Score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Publication
Authors
Joy JM, Vogel RM, Shane Broughton K, Kudla U, Kerr NY, Davison JM, Wildman REC, DiMarco NM
Related Content
Claims (5)
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.
If young guys who lift weights drink a protein shake with 35 grams of casein every day — and keep training — they could gain about 2 to 2.8 kilos of muscle in 10 weeks.
If young, active guys lift weights 4 days a week and eat the same total amount of protein, it doesn’t matter whether they have their casein protein late at night or earlier in the day — they’ll gain similar muscle and strength over 10 weeks.
If young guys lift weights in a structured way for 10 weeks, eat about 1.8 grams of protein per kilo of body weight every day, and have supervision, they can get way stronger—adding around 80–85 kg to their leg press and 11–12 kg to their bench press max lifts.
For young guys lifting weights, eating 1.8 grams of protein per kilo of body weight each day is enough to gain muscle and get stronger in 10 weeks — it doesn’t matter if they take a 35g casein protein shake during the day or before bed.