Mixed
Supplementing with 25g whey protein and 4000 IU vitamin D3, consumed either before bedtime or in the morning after sleep, significantly increases total lean tissue mass and leg lean tissue mass in young males undergoing resistance training compared to a placebo.
If you are a young man starting resistance training and you know you are low in Vitamin D, take 25g of whey protein mixed with 4000 IU of Vitamin D3 every day. It does not matter if you take it in the morning or right before bed; just take it daily alongside your training. This combination will help you build more muscle mass than training alone.
These findings suggest that the combination of whey protein and vitamin D supplements provided either before or after sleep resulted in beneficial increases in muscle mass in young males undergoing resistance training that exceeded the changes observed without these supplements.
Why this rating
Randomized, double-blind, placebo-controlled trial with a reasonable sample size (N=42) and clear statistical significance for the primary outcomes.
Source
Muscle-Related Effect of Whey Protein and Vitamin D3 Supplementation Provided before or after Bedtime in Males Undergoing Resistance Training
Yan Chen et al. · Nutrients · 2022
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