The idea that eating protein before bed – often referred to as “protein before sleep” – can help build muscle while you sleep is reasonable, but how much do you need to consume to get the benefits? Here’s what the experts have to say.
Research shows that around 40 grams of protein should be consumed overnight to stimulate muscle growth, the sports nutrition consultant said. Mandy Tyler, MEd, RD. Several studies have shown that consuming this amount, usually 30 minutes before bedtime, is beneficial in muscle building.
You do not need to consume an additional 40 grams of protein over your normal protein intake. Rather, clinical dietitians Toby Amidor, MS, RD Advised to make it a part of your daily protein target. According to the International Society of Sports Nutrition, adults who exercise should try to consume 1.4 to 2.0 grams of protein per kilogram of body weight per day. For a 150-pound person, that’s 95 to 136 grams per day. Forty grams of protein before bed would be 29% to 42% of this range.
Just note that, for some people, eating large amounts of protein before bed can cause GI disruption — and ultimately disrupt sleep. “These individuals may need to experiment with timing and type protein rich foods Consumed before bed,” said Tyler.
If you don’t eat before bed, no new dietary amino acids enter your bloodstream during an overnight fast. But consuming protein before bed results in a continuous release of amino acids while you sleep, as digestion continues throughout the night. Those amino acids can stimulate muscle protein synthesis and improve net muscle protein balance – the difference between built muscle and lost muscle.
Still, a lot depends on what type of protein you consume, Amidor said.
The two types with the most evidence for aiding muscle growth overnight are casein and whey, which are found in dairy products like cheese and milk, and provide all the amino acids your body needs. “Both casein and whey help benefit muscle building, maintenance and recovery,” Amidor said. “However, each works slightly differently.”
Whey protein – one of the most concentrated sources of leucine, an amino acid responsible for muscle building – is digested faster than casein and releases the amino acid more rapidly to the muscles. Some research suggests that when consumed before bed, whey protein may help rebuild connective tissue overnight.
Casein, on the other hand, is digested more slowly, releasing its amino acids into your muscles more slowly. Despite its slow release, research has shown that casein promotes muscle growth overnight. A 2021 study found that consuming 20 to 40 grams before bed stimulated whole-body protein synthesis rates in young and older men.
To get the most benefit from a protein routine before sleep, Amidor recommends consuming a combination of whey protein and casein.
Another important way to maximize the benefits of protein before bed is to incorporate strength training into your day, whether early in the morning or in the evening (some research suggests that intense exercise before bed may interfere with sleep, so you may want to keep it moderate). “The combination of strength training and protein before sleep further enhances muscle growth during the nighttime period,” Tyler said.
strength training This means using resistance, such as body weight or free weights, to make you stronger. Examples include squats, push-ups, lunges, and planks.
