Research
Hormonal
Pre-sleep ingestion of 30–40 g of casein protein increases overnight muscle protein synthesis and metabolic rate without influencing lipolysis.
If you want to support muscle growth overnight, eat 30–40 grams of casein protein (like cottage cheese or a casein shake) right before bed. It boosts muscle repair and metabolism without hindering fat loss.
GoodSupportsMEDIUM confidence
Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.
Why this rating
Based on acute and long-term studies cited, though the sample sizes in some cited studies may be small.
Source
International Society of Sports Nutrition Position Stand: protein and exercise
Ralf Jäger et al. · Journal of the International Society of Sports Nutrition · 2017
DOI 10.1186/s12970-017-0177-8
narrative_reviewCited 809×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- For healthy, exercising individuals, an overall daily protein intake of 1.4–2.0 g/kg body weight per day is sufficient to build and maintain muscle mass, with higher intakes (2.3–3.1 g/kg/d) only necessary during hypocaloric periods to maximize lean body mass retention.Strong
- Adding protein to carbohydrate beverages during endurance exercise does not improve performance but suppresses markers of muscle damage and reduces feelings of muscular soreness.Good
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