Research
Macro partitioning
Consuming casein protein (~30-40 g) before sleep increases muscle protein synthesis and metabolic rate overnight without affecting lipolysis.
If you want to support muscle growth overnight, have 30-40 grams of casein protein (like cottage cheese or a casein shake) right before bed.
GoodSupportsMEDIUM confidence
Consuming casein protein (~ 30–40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.
Why this rating
Position stand recommendation, but specific to casein and sleep timing.
Source
International society of sports nutrition position stand: nutrient timing
Chad M. Kerksick et al. · Journal of the International Society of Sports Nutrition · 2017
narrative_reviewCited 590×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →