In other words, working out is like digging a hole. As can be seen in the chart below, the group that received protein had about double the increase in muscle size. 1) Res, Peter T., et al. 12-28-2007, 09:01 AM #6 Interestingly, all of the studies I read while researching this article used casein protein. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. I understand casein is the best protein before bed because its slow digesting but im a little tight on cash so i dont think i can afford to add a casein protein to my supp stack. For that reason, it’s important to understand not only what to eat, but when to eat. Let’s face it, the primary reason we lift weights is to gain muscle and get stronger. Share with your community and get the conversation started! In the trial, all subjects worked out and had the same post-workout meal. So head over to the Muscle Gain Meal Plan page to learn more about a personalized 12-week meal plan that includes protein before bed. Studies used anywhere from 20-40 grams of protein. In addition, the protein group had greater strength gains. I work late at night, usually getting out at 10 p.m. by the time that I start working out it's around 11 p.m. so obviously when I stop it's always around 11:45 - 12:00. A fast-absorbing protein, such as whey, will promote protein synthesis – the muscle-building process – for only a short period … “Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men.” The Journal of nutrition 145.6 (2015): 1178-1184. “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.” Journal of applied physiology 107.3 (2009): 987-992. https://us.myprotein.com/thezone/supplements/whey-protein-bed-benefits Studies used anywhere from 20-40 grams of protein. Instead, you need a structured nutrition plan for every meal of the day. Overall, the protein group had 22% higher protein synthesis. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.”. © 2020 Bodybuilding.com. In a study published by the Journal of Nutrition2, 44 men completed a 12-week resistance training program. How Much Protein? On the other hand, whey stimulates protein synthesis to a greater extent than casein 3. 3) Tang, Jason E., et al. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. As a result, their protein balance was positive while the placebo group was negative. And that increase in protein synthesis at night is what results in muscle and strength gains. https://healthyeating.sfgate.com/can-whey-protein-before-going-bed-12028.html Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. With this in mind, consuming protein improves recovery by filling in the hole. Protein Before Bed: Nutrition Hack for Muscle & Strength, Res, Peter T., et al. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. Casein is better easily. Therefore, it stands to reason that whey protein could also be used before bed. If you have lots of it, then it's fine to put in your shake before bed, but isn't the best kind of protein for that time period. “Protein ingestion before sleep improves postexercise overnight recovery.” Medicine & Science in Sports & Exercise 44.8 (2012): 1560-1569. Drinking just any type of protein shake before going to bed won’t do the trick. 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