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.

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Ashwagandha Enhances Strength, Muscle Size, and Recovery in Young Men

Dr. Kumar’s Take

This study is one of the clearest demonstrations that ashwagandha can do more than just reduce stress. In resistance-trained men, daily supplementation led to greater increases in strength, muscle size, and recovery. Importantly, testosterone levels also rose, showing a clear anabolic effect. For men focused on training gains, this trial gives ashwagandha real credibility.

Key Takeaways

✔ Ashwagandha supplementation improved bench press and leg extension strength significantly more than placebo.
✔ Muscle size increased, with greater gains in arm and chest circumference.
✔ Serum testosterone levels rose in the ashwagandha group.
✔ Markers of recovery improved, including lower exercise-induced muscle damage.

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The Impact of Nicotine on Wound Healing: Cigarettes vs Vaping vs Patches

Does nicotine affect wound healing after surgery?

Yes. Nicotine significantly impairs wound healing regardless of delivery method, with cigarettes causing the most severe damage. All forms of nicotine - cigarettes, vaping, and patches - delay healing by reducing blood flow, disrupting cellular repair processes, and weakening immune response.

This 2025 systematic review by Bonilla et al. examined how different nicotine delivery systems affect the body’s ability to heal wounds. The research reveals that while cigarettes cause the most damage due to additional toxins like carbon monoxide and tar, nicotine itself is the primary culprit behind delayed healing across all delivery methods.

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