Macro partitioning
Pre-sleep ingestion of ~30-40 g of casein protein enhances overnight muscle protein synthesis and augments long-term gains in muscle size and strength when combined with resistance training.
If you want to maximize muscle growth, try drinking a shake with ~30-40 grams of casein protein (or eating cottage cheese) right before bed. This slow-digesting protein feeds your muscles while you sleep, leading to slightly better gains in muscle size and strength over time compared to not eating before bed.
Examined over a chronic period, pre-sleep ingestion of 27.5 g casein protein (as a hydrolysate-intact protein blend) augmented gains in quadriceps cross sectional area, type II fiber cross sectional area, and the sum of a several 1-RM assessments compared to those partaking in the same exercise protocol without pre-sleep protein ingestion
Why this rating
Based on specific RCTs (Snijders et al.) showing chronic benefits, though the effect is smaller than total daily intake.
Source
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
Tanner Stokes et al. · Nutrients · 2018
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