Macro partitioning
Pre-sleep protein supplementation (20g or 60g) does not improve acute muscle recovery (function, soreness, or damage markers) following load carriage in British Army recruits.
If you are doing heavy load carriage (marching with weight), adding extra protein right before bed (20g or 60g) will not speed up your recovery, reduce soreness, or protect your muscle function compared to just eating your normal diet. Focus on getting your total daily protein needs met rather than stressing about pre-sleep dosing for this specific activity.
We conclude that pre-sleep protein supplementation does not accelerate acute muscle recovery following load carriage in British Army recruits during basic training.
Why this rating
Randomized controlled trial with adequate power, though ecological validity is limited by the specific test parameters.
Source
Pre-sleep protein supplementation does not improve recovery from load carriage in British Army recruits (part 2)
Shaun Chapman et al. · Frontiers in Nutrition · 2023
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