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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