Macro partitioning
In untrained older adults with adequate baseline protein intake (≥1.0 g/kg/day), consuming 40 g of protein either post-exercise or pre-sleep does not enhance resistance exercise training-induced improvements in muscle thickness or strength compared to resistance exercise training alone.
If you are an older adult (60+) who is new to resistance training and already eating at least 1.0 grams of protein per kilogram of body weight every day, you do not need to stress about drinking protein immediately after your workout or eating casein right before bed. Your muscles will grow and get stronger just from doing the resistance exercises consistently. Save your money and focus on eating enough protein throughout the day and sticking to your training schedule.
Consuming 40 g of protein post-exercise or pre-sleep did not enhance RET-induced improvements in muscle thickness or strength in older adults with adequate baseline protein intake (≥1.0 g/kg/day).
Why this rating
Randomized, double-blind, placebo-controlled trial with adequate sample size for the effect size, though limited to untrained older men.
Source
Neither pre-sleep nor post-exercise protein consumption influences resistance exercise training adaptations in older adults
Alex Klemp et al. · Journal of the International Society of Sports Nutrition · 2025
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