Does taking protein and vitamin D at night or morning help young guys build more muscle?
Muscle-Related Effect of Whey Protein and Vitamin D3 Supplementation Provided before or after Bedtime in Males Undergoing Resistance Training
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Young guys who were low on vitamin D did strength training and took a drink with protein and vitamin D either at night or in the morning. Another group took a fake drink. After 6 weeks, the ones who took the real drink gained more muscle and had better hormone levels, no matter when they took it.
Surprising Findings
Taking protein and vitamin D at night didn’t boost muscle more than in the morning.
Many fitness experts claim nighttime protein is critical for overnight muscle repair, but this study found no advantage—morning worked just as well.
Practical Takeaways
If you're lifting weights and feel sluggish or aren’t gaining muscle, get your vitamin D tested and consider supplementing with 25g protein + 4000 IU vitamin D daily.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Young guys who were low on vitamin D did strength training and took a drink with protein and vitamin D either at night or in the morning. Another group took a fake drink. After 6 weeks, the ones who took the real drink gained more muscle and had better hormone levels, no matter when they took it.
Surprising Findings
Taking protein and vitamin D at night didn’t boost muscle more than in the morning.
Many fitness experts claim nighttime protein is critical for overnight muscle repair, but this study found no advantage—morning worked just as well.
Practical Takeaways
If you're lifting weights and feel sluggish or aren’t gaining muscle, get your vitamin D tested and consider supplementing with 25g protein + 4000 IU vitamin D daily.
Publication
Journal
Nutrients
Year
2022
Authors
Yan Chen, Yiheng Liang, Hang Guo, Kun Meng, Junqiang Qiu, D. Benardot
Related Content
Claims (6)
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 don’t have enough vitamin D take 4000 IU of vitamin D and 25 grams of whey protein every day while doing strength training for six weeks, their vitamin D levels go up enough to get into a healthy range.
If young guys who don't get enough vitamin D lift weights and take a daily combo of whey protein and a high dose of vitamin D, they'll gain more muscle — especially in their legs — than those who just lift weights without the supplements.
If young guys who don't get enough vitamin D are working out with weights, taking a protein and vitamin D supplement at night or in the morning works just as well for building muscle and improving body shape — it doesn't matter what time they take it.
If young guys who don't have enough vitamin D lift weights and also take a combo of whey protein and a high dose of vitamin D every day for six weeks, their body's muscle-building hormones go up and muscle-limiting hormones go down—better than just lifting weights alone.