Does when you drink protein shake change your muscles or weight?
Casein Protein Supplementation in Trained Men and Women: Morning versus Evening
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
This study asked if drinking a protein shake in the morning or at bedtime helps build more muscle or lose fat in people who already work out a lot.
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 540 / 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 asked if drinking a protein shake in the morning or at bedtime helps build more muscle or lose fat in people who already work out a lot.
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 540 / 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
Antonio J, Ellerbroek A, Peacock C, Silver T
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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 you're someone who works out regularly, adding 54 grams of casein protein to your daily diet—whether in the morning or at night—won’t make you gain fat over 8 weeks, even if you don’t change your exercise routine.
If fit people already eat a lot of protein, taking extra casein protein in the morning or before bed doesn’t change their body fat or muscle over 8 weeks—if their workouts stay the same.
If you're already working out, taking 54 grams of casein protein every day for 8 weeks—whether in the morning or at night—won’t noticeably change your strength or how long you can keep lifting weights, as long as your workouts stay the same.
If you're already fit and eat a decent amount of protein, boosting your intake even higher with supplements won’t change your muscle, fat, or performance—as long as your workout routine stays the same.