Pre-Sleep Protein Consumption: Systematic Review of Muscle-Related Outcomes
Does Eating Protein Before Bed Actually Build More Muscle?
Pre-sleep protein consumption significantly enhances muscle protein synthesis, improves muscle mass gains, and supports recovery, this comprehensive systematic review demonstrates. Analysis of multiple studies shows that consuming 20-40 grams of protein (typically casein) before bedtime increases overnight muscle protein synthesis by 15-25% compared to no protein intake. The review found consistent benefits across different populations, including young athletes, older adults, and resistance-trained individuals, with the greatest effects seen when combined with regular exercise training. The strategy appears particularly valuable for maximizing the anabolic potential of the overnight period, which represents 7-9 hours of potential muscle building that is often overlooked in nutrition planning.