man taking protein before prior to sleep

Consuming Protein Prior to Sleep Enhances Muscle Mass and Strength Development in Extended Resistance Training

Protein is not a supplement; it plays a role in repairing your body and promoting muscle growth after exercise. Experts emphasize its ability to boost metabolism, especially when combined with lean muscle mass, which further enhances calorie burning. However, here's the interesting part: consuming protein before bedtime not only fuels your body's metabolism during sleep but also enhances muscle mass and strength gains following resistance workouts. A recent study conducted in The Netherlands and detailed in the Journal of Nutrition reaffirms what experienced bodybuilders have long recognized.

Previous studies hinted at the benefits of consuming protein before bedtime for muscle growth. This research team delved deeper into its impact on muscles trained through resistance exercises. They enlisted 44 men, divided them into two groups. One group received 27.5 grams of protein (casein hydrolysate) before sleep for 12 weeks alongside resistance training, while the other group followed the routine but with a placebo.

So what was the outcome? The group that consumed protein supplements before sleep, combined with resistance training, experienced improvements in skeletal muscle strength—particularly noticeable in leg extensions and presses—when compared to the placebo group performing identical workouts.

The impact of bedtime protein supplementation was truly remarkable even though both groups maintained high protein diets and consumed post-workout protein snacks. This research confirms the importance of incorporating protein supplements into your diet to achieve muscle gains. It's backed by evidence, so it's time to enhance your approach!

James Freeman


Meet James Freeman, a California native whose passion for fitness emerged during challenging times, reshaping his life. With over two decades of coaching experience, he's not just a coach; he's a real-life example, shedding over 100 pounds in a journey to a healthier lifestyle. Beyond his coaching career, James is passionate about inspiring at-risk youth and promoting wellness in schools. In his downtime, he enjoys swimming and cycling, connecting with nature. Join him on his Instagram and LinkedIn profiles for insights into his empowering fitness journey.