Pre-Sleep Protein Impact on Skeletal Muscle Adaptive Response to Training

Does Pre-Sleep Protein Enhance Muscle Adaptation to Resistance Training?

Pre-sleep protein ingestion significantly enhances skeletal muscle adaptive responses to resistance training, improving muscle protein synthesis rates and long-term training adaptations, this research demonstrates. The study found that consuming 40 grams of casein protein before bedtime during a 12-week resistance training program resulted in 22% greater increases in muscle mass and 15% greater strength gains compared to placebo. Pre-sleep protein enhanced overnight muscle protein synthesis by 25-30%, effectively extending the anabolic window throughout the night when muscle repair and growth processes are most active. The research reveals that the overnight period represents a significant opportunity for muscle building that can be optimized through strategic protein timing, particularly when combined with resistance training.

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Minimum Effective Caffeine Dose for Strength Training: 2-3mg/kg

Dr. Kumar’s Take

This meta-analysis clarifies an important question for athletes and recreational lifters: how much caffeine is enough to see a measurable effect? The data indicate that doses as low as 2–3 mg/kg body weight can improve resistance exercise performance, suggesting lower intake levels may be sufficient for many users.

Key Takeaways

• Caffeine doses of ≥2 mg/kg improve resistance exercise performance versus placebo.
• 3–6 mg/kg remains the most consistent range for maximal effect.
• Performance benefits were evident in both trained and untrained individuals.
• Even lower doses may improve alertness without the side effects seen at higher levels.

Actionable Tip

For most adults, 150–250 mg caffeine taken 30–60 minutes before training provides measurable benefit without excessive stimulation or anxiety.

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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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