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.
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 554 / 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
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.
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 554 / 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
Chen Y, Liang Y, Guo H, Meng K, Qiu J, Benardot D
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.