A recently published study found a protein rich snack before bedtime led to greater gains in muscle mass, strength, and type II muscle fiber size in young men participating in a resistance training program.
We don’t know if consuming protein right before bed will help young, healthy and active adults make greater gains from their strength training program compared to consuming the same total amount of protein each day without a protein-rich bedtime snack. Meet your daily protein needs based on your goals first and if a pre-bedtime protein-rich snack helps you do this and sleep well at the same time, then great.


Yet a closer look at the details of this study suggest the timing (before bed) might not matter at all. If eating or drinking before bed interferes with your sleep (running to the bathroom counts as interfering) then this strategy may do more harm than good.
Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men.


Both groups consumed about 1.3 grams of protein per kg bodyweight before the study started.



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