Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
A protein-rich meal or shake before sleep. The reasoning is that night is the longest fast of the day, and a slow-digesting protein keeps muscle protein synthesis going through it. Research groups in the Netherlands popularized the practice with acute studies showing higher overnight synthesis. Longer trials have found less difference once daily protein is already high. Casein, cottage cheese, Greek yogurt, a whey shake. People who use it usually reach for one of those an hour or so before bed, and drop it if a late meal disturbs their sleep.
Who backs it
Sorted by strength of stance
- Jeff NippardDoes it
Natural bodybuilder · Science-based lifting
Around 40 grams of protein before bed is what he personally aims for, he says, citing his friend Jorn Trommelen's work on overnight muscle protein synthesis. And he flags the counter-evidence himself: longer trials found no difference once daily protein was already high.
Source: jeffnippard.com blog: The Smartest Way To Use Protein To Build Muscle (Science Explained)
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