Does eating protein before bed help muscles grow stronger?
Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Young men who lifted weights for 12 weeks and drank a protein shake before bed gained more muscle strength and size than those who didn’t.
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 555 / 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 men who lifted weights for 12 weeks and drank a protein shake before bed gained more muscle strength and size than those who didn’t.
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 555 / 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
Snijders T, Res PT, Smeets JS, van Vliet S, van Kranenburg J, Maase K, Kies AK, Verdijk LB, van Loon LJ
Related Content
Claims (4)
Drinking a protein shake with casein before bed helps your muscles grow and get stronger while you sleep, especially if you're working out.
If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they gain more strength—about 34 kg more—compared to those who don’t, according to one study.
If young, healthy guys lift weights for 12 weeks and drink a protein shake before bed, they might gain more leg muscle than those who don’t — about the size of a small egg more.
If young, healthy guys lift weights for 12 weeks and drink protein before bed, their power-producing muscles might grow way more than if they don’t — like almost double the growth, according to this claim.