Protein Before Sleep Increases Overnight Muscle Protein Synthesis in Older Men
Does Eating Protein Before Bed Actually Build Muscle Overnight?
Consuming 40 grams of casein protein before bedtime significantly increases overnight muscle protein synthesis rates in healthy older men, this randomized controlled trial demonstrates. The study found that pre-sleep protein ingestion elevated muscle protein synthesis by 22% during overnight sleep compared to placebo, with the effect sustained throughout the 7.5-hour sleep period. The protein was effectively digested and absorbed during sleep, with amino acid levels remaining elevated throughout the night. This research challenges the traditional view that muscle building only occurs during waking hours and suggests that the overnight period represents an important opportunity for muscle protein synthesis, particularly in older adults who may have reduced anabolic sensitivity.