Research
Macro partitioning
Pre-sleep nutrition, specifically casein- or protein-rich meals with slow digestion rates, has a restorative effect on the musculoskeletal, endocrine, immune, and nervous systems.
Eat a slow-digesting protein source, like casein or Greek yogurt, before bed. This helps your body recover and repair tissues while you sleep. Don't worry about fat gain if your total daily calories are on track.
GoodSupportsHIGH confidence
Pre-sleep nutrition (casein- or protein-rich meal with slow digestion rate) has a restorative effect, facilitating the recovery of the musculoskeletal, endocrine, immune, and nervous systems.
Why this rating
Supported by professional organizations (ISSN, DGE, AASM) and cited reviews.
Source
The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes
Diego A. Bonilla et al. · Life · 2025
DOI 10.3390/life15060867
narrative_reviewCited 5×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Post-exercise carbohydrate intake of approximately 1.2 g/kg body mass per hour for up to 4 hours is essential for restoring glycogen reserves, supporting immune system energy needs, and facilitating tissue repair.Good
- Post-exercise ingestion of high-quality protein (0.3–0.5 g/kg body mass) stimulates net muscle protein anabolism and contributes to faster tissue growth and repair.Good
- Allostatic load (AL) represents the cumulative physiological stress and cost of adaptation, and can be measured using an Allostatic Load Index (ALindex) to guide nutrition and exercise interventions.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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