Macro partitioning
Pre-sleep protein supplementation (20g or 60g bolus) does not improve performance, body composition, or recovery in British Army recruits undergoing basic training.
If you are undergoing intense military-style or high-volume training, taking 20-60g of protein right before bed will not give you extra strength, muscle, or recovery benefits compared to just eating enough protein throughout the day. Focus on total daily intake and training quality instead of specific supplement timing.
We conclude no benefits of pre-bed protein supplementation to improve performance, body composition and recovery during BT.
Why this rating
Randomized controlled trial with a large sample size (n=122) and rigorous controls (isocaloric placebo), though specific to a unique population (military recruits).
Source
Pre-sleep protein supplementation does not improve performance, body composition, and recovery in British Army recruits (part 1)
Shaun Chapman et al. · Frontiers in Nutrition · 2023
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