What happens to muscle glue at night after workout and protein?
Casein Ingestion Does Not Increase Muscle Connective Tissue Protein Synthesis Rates
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Protein before bed didn’t increase connective tissue repair beyond exercise alone.
Popular belief and prior research suggest nighttime protein boosts overnight recovery across all muscle components — but here, no added benefit was seen for connective tissue despite using 30g of casein, a slow-digesting protein ideal for overnight use.
Practical Takeaways
Prioritize resistance training in the evening to naturally boost overnight connective tissue repair.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Protein before bed didn’t increase connective tissue repair beyond exercise alone.
Popular belief and prior research suggest nighttime protein boosts overnight recovery across all muscle components — but here, no added benefit was seen for connective tissue despite using 30g of casein, a slow-digesting protein ideal for overnight use.
Practical Takeaways
Prioritize resistance training in the evening to naturally boost overnight connective tissue repair.
Publication
Journal
Medicine and Science in Sports and Exercise
Year
2020
Authors
J. Trommelen, A. Holwerda, J. Senden, J. Goessens, J. V. van Kranenburg, A. Gijsen, L. Verdijk, L. V. van Loon
Related Content
Claims (5)
If young guys work out and then drink a protein shake before bed, it doesn’t help their muscles’ connective tissue build more overnight — not any more than just working out alone.
Lifting weights helps your muscles rebuild their internal support structure while you sleep by boosting protein production in the connective tissue inside the muscle.
When you eat protein after working out, your body uses it to help repair and rebuild the tough tissues in your muscles while you sleep — and exercising makes this process work even better.
Working out in the evening helps your body use protein from food more effectively to repair and rebuild muscle overnight—almost 60% better than just resting.
Drinking a protein shake with casein before bed helps your muscles grow and get stronger while you sleep, especially if you're working out.