5 Reasons to Have Protein Before Bed (Science-Based)

This is why you SHOULD have PROTEIN BEFORE BED. Watch this video to learn the benefits as well as how much protein to have before going to sleep. Many people think eating or drinking a protein shake late at night will make you fatter, but having casein or whey before bed can actually assist with muscle growth. Watch this video to learn how.
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You've been told it's bad to eat before bed, but having protein before bed can help you in many ways while you sleep. This is actually supported by some very interesting recent studies that have found strength, muscle, and metabolic benefits from this very simple practice. So in today's video, I wanna not only to give you 5 reasons why you should consider having protein before bed, but I'll also explain, what specific type of protein to have, the amount you should have, and exactly how long before bed you should consume that protein source.
So one of the primary reasons for having protein before bed is that it can enhance muscle protein synthesis (MPS) which promotes muscle growth. You see while you sleep, your body enters a fasting state, and without adequate nutrients, the rate of muscle protein breakdown can exceed the rate of muscle protein synthesis. When that happens you're in a state of muscle breakdown rather than being in a state of muscle recovery and growth. Consuming protein before bed can counteract this by providing a steady supply of amino acids, which as I'm sure you already know, amino acids are the building blocks of your muscle tissue. This is why there are some older studies such as one published in 2012 in which researchers found that participants who consumed 40 grams of specifically casein protein before bed (1) experienced a significant increase in muscle protein synthesis compared to those who did not consume any protein at all. This study suggested that having a slow-digesting source of protein can effectively stimulate muscle growth during the overnight recovery period. So many people came to the conclusion that the slow-digesting nature of casein protein was especially beneficial. Unlike other types of protein, casein releases amino acids gradually over several hours, maintaining a positive protein balance throughout the night. However, this was challenged by a more recent study that found that whey protein had an even greater impact on amino acids levels throughout the night.
Researchers divided men into three groups and all three groups consume a shake before bed. One of them consumed 45 grams of whey protein, another consumed 45 grams of casein protein, and the final group had a calorie-free placebo shake. (2) As expected the casein group maintained moderately elevated leucine concentration levels throughout the night. Leucine by the way is one of the most important amino acids for stimulating muscle growth. Since whey protein digests so much faster than casein it was also not surprising to find that the whey group experienced a rapid spike in leucine concentration levels within the first 90 minutes after their shake, which then dropped rapidly. The surprising part was that whey protein somehow still maintained higher amino acid concentration levels for most of the night compared to casein. While casein led to an 18 percent increase in muscle protein synthesis over the placebo, whey protein showed a whopping 35% increase in muscle protein synthesis. So this study shows that having any kind of protein source before bed is beneficial over not having anything. Specifically prior studies may be wrong about sticking only to slow-digesting protein sources before bed like like casein, cottage cheese, and yogurt. Turns out whey actually worked even better in this study. So make sure you have any kind of protein before bed whether it's a whey or casein shake, or solid food like chicken, eggs, or cottage cheese.
Now along with the potential for more muscle growth having protein before bed may also help specifically with muscular endurance. Aside from the increase in muscle protein synthesis, the researchers observed an increase in mitochondrial protein synthesis by 23% in the casein group and 37% in the whey group. Increasing mitochondrial protein synthesis can be especially beneficial for endurance athletes and anyone looking to enhance their resistance to fatigue because it directly enhances the efficiency and capacity of the mitochondria, which is the powerhouse of your cells that's responsible for energy production. Endurance activities, like long-distance running, cycling, and swimming, rely heavily on your aerobic metabolism, which occurs within the mitochondria. By increasing mitochondrial protein synthesis, you can boost the number and function of mitochondria within your muscle cells, leading to improved oxidative capacity which is the ability of your muscles to use oxygen for energy. It also optimizes your muscles' ability

[@GravityTransformation]

References: 1. Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012;44(8):1560-1569. doi:10.1249/MSS.0b013e31824cc363. 2. "Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial" published in Sports Medicine (Springer) (Frontiers). 3. Snijders T, Res PT, Smeets JS, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. J Nutr. 2015;145(6):1178-1184. doi:10.3945/jn.114.208371. 4. Madzima TA, Panton LB, Fretti SK, et al. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr. 2014;111(1):71-77. doi:10.1017/S0007114513001959. 5. Grandner MA, Jackson N, Gerstner JR, Knutson KL. Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite. 2013;64:71-80. doi:10.1016/j.appet.2013.01.004. 6. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. doi:10.1016/j.jamda.2013.05.021. 7. Ormsbee, M. J., Saracino, P. G., Morrissey, M. C., Donaldson, J., Rentería, L. I., & McKune, A. J. (2022). Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men. Journal of the International Society of Sports Nutrition, 19(1), 164-178. doi:10.1080/15502783.2022.2036451. PMCID: PMC9116400. PMID: 35599912.

[@puretoronto]

There is a study supporting everything and anything.

[@ambujkn]

Something tells me that we shouldn't blindly follow what these studies tell us as they are motivated by various interests.

[@TvXiaomi-c6l]

Yes also it can be sponsor by big protein companies ​@@ambujkn

[@sandwiches-o3f]

I can prove there isn't. It was covered in this paper... 😂😂😂🎉🎉🎉

[@kylepatton2423]

the benefits of being homeless and slamming fentanyl are endless

[@Tvso9813]

It’s giving “it’s true! I read it on Wikipedia”

[@JSRplays24]

Eating moderately before sleeping stimulates serotonin which also stimulates melatonin which is known to aid sleep. Just to add.

[@Draglox]

Since I started drinking protein shakes before bed on days I workout, I noticed that my arms the next morning would be less sore

[@AaronYeomans-u2r]

You'd be better off drinking them protein drinks within half an hour of your exercise. For me the only thing that matters for how sore I am gonna be is how many grams of protein I consumed. As long as I eat 200 or more, I am gooooooood.

[@markdevaal4116]

@@AaronYeomans-u2r And even this is BS. Do real research and you will find that only the amount of protien per day will count!

[@christopherKeznit]

@@AaronYeomans-u2r eating excessive amount of protein is useless like 200 unless you're 6'4 150kgs (muscle weight not fat)

[@AaronYeomans-u2r]

@@christopherKeznit I exercise every single day lmao.

[@AaronYeomans-u2r]

@@christopherKeznit I'm not eating excess protein I am waking up hungry asf every single morning and if I don't eat enough I wake up and my muscles lack both definition and vascularity.

[@rcmunro22]

I've been taking a Protein Shake before bed for a while now and I love it. Years ago I used to take Casein but about a year ago I saw some of the Studies coming out saying Whey is just as good if not better then Casein so I just put down a Whey Shake before bed. If you aren't concerned about extra calories putting some Milk in your shake with some Ice maybe even a bit of Peanut Butter if your really lean can make it really tastey as well, like a Milk Shake before bed. I love it.

[@sandwiches-o3f]

I have insomnia. Eating dense protein before bed helps me fall asleep.

[@superflo807]

like what ? eggs?

[@sandwiches-o3f]

@@superflo807 meat, cheese, milk. Can't eat it all the time, but it's glorious.

[@superflo807]

@@sandwiches-o3f thanks man

[@moyortiz6698]

I knew my late night tacos wasnt as crazy idea

[@morrissokoli1323]

haha funny guy xd

[@LearnEnglishWithMatta]

This channel has been such a great source of information 💪

[@Studiovette]

Cottage cheese or Greek yogurt or a blend is what works best for me. Helps me stay satiated and doesn't mess with my sleep.

[@Minimal444]

Same, cottage cheese+greek yogurt+blueberries+cinnamon+pumpkin seeds+peanut butter for taste.

[@stephanieilluzzi7355]

@@Minimal444 All of these mixed together? How much of each, and how soon before bedtime? Thanks you!

[@willk4862]

I've never listened to the not eating before bed stuff. Partially because I workout at 6pm and then eat around 7:30, going to bed at 9. Although, I keep a protein shake by my bed too. If I wake up at some point after midnight I just drink it. More nutrients without getting up to eat and some hydration.

[@BlackSaiyan24]

Don’t you have to pee during sleep because of the protein shake? I never have a shake before bed because I’ll wake up at least 2 times during the night to pee

[@willk4862]

@@BlackSaiyan24 No. The science is your body still uses water in your system as you sleep. Hence why when you pee in the morning it comes out dark as if dehydrated. I'm simply rehydrating myself, and it's only 12floz

[@Almonds7]

thank you for the information!! THANKS SIR

[@MojoMan007]

​@BlackSaiyan24 Dr Matt Walker would say you're not sleeping well.

[@SanityMustPrevail]

​@@BlackSaiyan24 some of these things in this comment section leads me to think alot of people have underlying health issues thier not aware of.

[@Eagle-Striker]

I never liked Casein before bed for so many reasons. - Texture. It was always more enjoyable to drink Whey vs super thick Casein protein shakes. - Mixability. Whey always mixed much easier/better. Casein mixes like cement. - Biological Value. Whey protein has a higher biological value (at least 100%) whereas Casein is only rated at 77% - BCAA. Whey contains more branched chain amino acids than Casein does. Glad that the new studies confirmed Whey having higher MPS during sleep since I gave up Casein bedtime shakes after 2 years and spent the last 30 drinking whey.

[@alexsegovia3590]

Woot wooot thank you!!!!! For all the information

[@erikhorne846]

Appreciate the information to think about and apply to my routine.

[@Sica1000]

Since 16 months, I eat every evening (at least during the week) chicken as a dinner with potatoes and vegetables. And most of the time, I also take a protein shake (no whey). 28.07.2024

[@BloodSugarS3XMajik]

saw this video after drunkenly eating beef jerky before bed. here i thought i was being a drunken slob, but actually i was being a fitness scientist 😎

[@melvinmcmillen4497]

I wake up so much more rested and alert and less sore after trying this for a week

[@dulshanliyanaz9364]

Great explanations ❤

[@willmcgregor7184]

I observed in myself that on days I had protein shake a couple hours before bed I slept Much better. Currently my usual practice and still sleeping much better

[@Tommy_007]

May I ask what you observed more precisely: Was it easier to fall asleep or easier to sleep longer? (Or both.)

[@tracyau9122]

I'm so glad to have seen this video. I've been doing this for years and feeling guilty because I wasn't doing a longer intermittent fasting. But it always felt so 'right' for me. My body loves it and it curbs any need to eat junk food in the evening. Thankyou so much!!!! I now feel guilt free LOL

[@monicabroniecki7624]

This is really excellent, especially as an older person. Sent it to my son too who is bulking phase atm. Thank you.

[@micahlallison4691]

Your body naturally slows digestion before and during sleep so whey overnight digests probably as slowly as casien during the day or even slower, where slow digesting proteins might come to a near halt while sleeping

[@BryanKalentek]

Good point!

[@karamlevi]

No. I get energized from whey, which is terrible to feel up when time to sleep.

[@OttoVonBismarck1890]

I have been starting to watch this channel about one and a half years ago, since i started my weight loss and muscle grow journey.. So far I have managed to lose about 20 kg. And I start to get content with my health and physique. The videos are well prepared, very informative and are backed with actual studies from science. I recommend this channel to everyone who try to build muscle and to lose fat! Keep up the great work!

[@Bi_Pro]

That's why in india we have a practice to drink a glass of Milk before bed & the reason is same, good sleep, high nutrition, slow digestive so that you don't feel hungry & much more

[@hoseaesp6309]

lol

[@soyJDL]

@@hoseaesp6309lmao

[@olewise1]

Just curious but is it milk from a cow?

[@keithzastrow]

Hmmmm.....I'm still not convinced despite that study. I'm sticking with my casein protein before bed (not whey) because that's what the R.D. I work with recommends.

[@Arrowz_88]

When should you take it? An hour or two before? Or just right before?

[@ancu2388]

I do not have time to dig into the study now, but I wonder if the placebo group in the Whey/Casein/placebo study had additional protein earlier in the day, to compensate for the fact that they did not get any before bed, or did the placebo group wind up getting less overall protein for the day.

[@TvXiaomi-c6l]

Nice infographic animated videos also support this.

[@AlexisNoriegaSanchez]

I knew it

[@coolnuwan]

One study says Fasting burn fat and another says eat before bed. I am confused.

[@MsBettyRubble]

Do what's best for you

[@TylerCostello]

I eat when I do weight lifting and fast on rest days.

[@jesssbe5point7]

do you need help??

[@nickbuis3307]

Magic spoon cereal for the win. It's literally just casein and whey protein blend with allulose and flavoring. I'm a proponent of eating just whole foods, but this is literally my exception.

[@ericwillingham6956]

How's the taste?

[@nickbuis3307]

@@ericwillingham6956 For the most part, it seems that my family likes the fruity one, and I would agree with all the rest you really have to try for yourself. They are mostly pretty decent to me.

[@ericwillingham6956]

@@nickbuis3307 O ok

[@AK-rx6hv]

Protein Plus cereal has better macro profile than magic spoon...

[@nickbuis3307]

@@AK-rx6hv that might be the case for you but everyone has different macro goals.

[@pragmatism8147]

I mean, it only make sense that protein before before is beneficial. Your body heals as it sleeps. If protein is present, there's more nourishment, therefore more protein synthesis as your muscles repair themselves. It's kind of common sense

[@DualDier]

Can you make a video about some good foods to help you eat a calorie surplus? I watch your videos a ton and you always say when building muscle to eat a calorie surplus, but it would be awesome if you could make a video listing some good foods to keep you at a calorie surplus while also staying within macros. I find this extremely difficult to do when eating clean.

[@bendungee1669]

2:25 The “some how” part is due the bodies ability to store amino acids and use them as needed. I would love to see the sponsors of these studies. While I agree protein will have benefits when you sleep it shouldn’t be taken 30 mins or 1 hr before bed. A lot of these benefits that he mentioned are not going to happen if your body is busy digesting through out the night. This is the time for the body to rest, rid the body of waste and repair/build. It can’t dedicate to this function if it’s in digestion mode.

[@Bern_il_Cinq]

Normally I wouldn't order food before I slept but the other day I was hungry and not feeling great so I went ahead and ordered pizza. I ate eight chicken wings and two meaty slices not even an hour before bed. I was surprised but I slept through the night. I woke up pretty dried out from the salt content so I drank maybe 16oz water. Later that day I felt pretty revitalized. It is now my life's goal to eat chicken wings before bed every night.

[@Madblaster6]

Don't do it right before bed. Especially with fatty proteins and carbs. It'll cause indigestion.

[@strange4change_6]

I read in “Men’s Health” some time ago that drink chocolate/strawberry milk after a workout is a beneficial way to get protein without a heavy meal before bed. This helps because some aren’t hungry right after a workout or don’t want to eat a meal before bed and protein shakes may be too heavy.

[@BOOSTEDDUDE]

This is really good information and well put together video. I've been taking protein before bed for a long time and use to try and stick to Casein before bed but it can be more expensive. It's good to know regular whey / WPC before bed is just as affective! I've heard collagen is also good for sleep but doesn't make you tired either.

[@davidmojica3024]

Great info, thank you for sharing

[@wm4528]

How does this relate to fasting?

[@Jas.1handle]

Fasting has the benefit of Autophagy, and HGH release. So for fat burning, fasting has more benefits. Fasting before bed: Potentially higher HGH release, enhanced autophagy, improved insulin sensitivity. Protein before bed: Direct amino acid availability for muscle protein synthesis, potentially better nitrogen balance.

[@stephanieilluzzi7355]

@@Jas.1handle So maybe alternate strategies?

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about this topic of 5 reasons to have protein before bed and keep it up and keep up the great work as always and take care Keep smiling always

[@sebastiankulesza3782]

GREAT CONTENT!!!!!!!!!!!😎👊💪

[@danielbertram]

Amazing video.

[@jonro09]

Great video from which I did learn something new re Protein before bed. Thank you for posting 😊

[@Surfrz3]

Awesome info, thanks. 😎💙

[@majortwang2396]

This video is for people who DON'T suffer gastric reflux 😂😅

[@alHailHale]

I was thinking about this too. I would choke on my own vomit

[@HH99jabar_d212]

Thank you for the information. ❤

[@clementte6948]

well that’s good to know that I can just buy one kind of protein powder instead of two. which I can take both in the morning after workout, and before bed at night time

[@majorphenom1]

Thanks for sharing 🙏🏿

[@whoeverguy5819]

Greek yogurt with blueberries

[@ericlaforge9445]

Add peanut butter to your proteine . Its cheaper

[@Healthyremediesoptions]

Great video! With studies showing benefits from both casein and whey protein before bed, which do you prefer for muscle growth and endurance? Also, how do you balance protein intake with other nighttime nutrition habits?

[@beentheredonethat5908]

If your working to build muscle and of course recover to train again and grow, then protein before bed makes sense. I dint need to hear a scientist say anything, point blank , bodybuilders and weigjt lufters told everyone this 40 years ago , and for those of us who learned from our elders, we knew this from experience. Even when leaning out, tgere is alwats a lesser calorie or lower fat option to keep the protein in your system. You dont need to eat alot, thats false, and you dint have to starve, you can split your meals and protein supplements spread out to keep something in your system , without adding extra calories to you body. I have a sleep disorder, ive found if i save my calories throughout the day, cut 20 to 30 from each meal and then eat them at the end of the day before bed, id sleep better and longer, plus get amazing recovery and growth , even in my cutting phases.

[@hermanvera1902]

your honest thanks

[@sandraredmond4812]

What about bone broth ?

[@Chris_Richard]

Nectar of the Gods

[@bb.cute.channel]

In this video, we learned that we should have a full KFC protein meal before bedtime. 🎉

[@eduardorayner215]

Were the protein shakes taken with water or milk?

[@holtrust13]

What about carnivores? If all you eat is protein you can't go wrong, right? And the supplements aren't necessary then right?

[@michaelferriss4594]

Supplements are not needed if you hit your goals without it. Whole foods are the better choice.

[@KatJaguar1122]

I’m in favor of kefir (no sugar added of course) or cottage cheese instead of whey powder. You will get the cofactors. Of course there are natural sugars, but I don’t need to eat a ton of it. Sardines would be great as well, or homemade gelatinized bone broth for the nice sleeping amino acids glycine

[@stephanieilluzzi7355]

I LOVE cottage cheese (Good Culture is my fave) May I ask how much do you eat, and how close to bedtime? Thanks!

[@christianchauhan23]

❤🤍💙 all your video's mate👍

[@xdiamonddogx]

Now thats an interesting study, I wanna try that tonight and see if I can tell the difference in my morning workout tomorrow. Lately Iv been wanting to bulk up some more. Exiting times we're living in, no!

[@simonvournas5739]

Nice video❤

[@FitinHome4]

Fit In Home Thank you for this tips.

[@wmk1161]

thank you

[@theeprincess777]

I started drinking a product called body health perfect aminos before bed. I add glycine. I sleep so much better now

[@AyushKumar-zd7fi]

Good job

[@corykirkland8738]

Can you drink one and go right to bed or should you stay awake for X period of time ?

[@jamesoliverfarrell1797]

Would this work for a meal-replacement shake instead of just pure protein shake? Thanks

[@nobodynothing00000]

Cottage cheese

[@mr.wicked8697]

With blueberries FTW

[@alphabeta8403]

7:00 *Bro science. Fast 16 hours instead, eg, 7pm-11am, eat two solid meals, watch your GH skyrocket, especially if you’re over 35 yo.*

[@theneverending9319]

Sorry but this is untrue.

[@arthursmith643]

The best protein before bed is cottage cheese. Don’t get mental and have a bucket. Toss down a few tbsps and chew up half a banana for sleep. 💪

[@etiennelouw9244]

I take Beta Hydroxy Methal Buterate as my last supplement in the afternoon, I am going to take an extra Whey protein in the evening now as well.

[@studiesinflux1304]

Is there a study yet to see what the effect is if you had the same protein but say, late afternoon, to be a bit more compatible with fasting? I’m waiting for a follow up where one group consumes the protein shake before bed and another in the morning or afternoon, but daily protein is otherwise the same), because the protein before bed studies seem to just have the control group having less overall protein for the day.

[@twk4223]

Finally, buy my whey protein products!

[@adamsikorski9897]

3:41 He said the meme. I fucking can't 💀💀

[@soyJDL]

Tf you talking about

[@adamsikorski9897]

@@soyJDL I can't link it but Google. "Mitochondria is the Powerhouse of the Cell Know Your Meme" Basically, the phrase is typically mocked as an example of impractical information taught in public schools which has turned into a meme.

[@charnelveil669]

Personally, I'm going to start taking Casein and Mass Gainer Protein shakes during the day and Whey before bed to see how that works.

[@MichaelHarden3]

What happens if you do heavy weight and high reps

[@hanamichi-sakuragi]

tryptophan should not be taking together with proteins. Research about bad effects of intake of proteins together with tryptophan in levels of serotonine

[@vinterskog]

No thanks. I sleep (and feel) much better if I haven't eaten for at least 4 hours before bed. And it would be difficult to sustain my intermittent fasting if I were to eat right before bed.

[@felipearbustopotd]

Snap

[@Meteor-id6ve]

Since I am diabetic I take 2 scoops of D Protein before sleep. Please advise if this is ok.

[@alikamal11989]

According to Ronnie Coleman, at least take a protien shake before sleeping 🙏💪

[@sonoofgod5]

Makes sense

[@wilyoustay]

So Whey protein better than Casein? before bed

[@kingsolomega]

Drinking eggs before I go to bed helps me sleep and not wake up during the night!

[@rahannn]

Eating protein before bed might help muscle growth but not your health. They say stop eating after 8 so that your body can rest

[@bo49685]

🤣🤣🤣 Who said that!! I’ve never heard that unless you are quoting stuff from 1950🤣🤣

[@jaydickey1049]

I eat late and sleep like a rock. Take magnesium glycinate earlier in the day now. Guess my ancestors were bad hunter/ gathers and didn't get back to the cave until late. Fit and healthy in my early 70's.

[@johnzrock]

What about only protein shake?

[@PolarBearXx]

I use my protein whey isolate unflavored I wanna try the casein

[@rand_longevity]

A smaller, protein rich snack 2 hours before bed.

[@jonaslegend1309]

Eat meat, not processed powder. I just saved your joints and liver 😊

[@sandraredmond4812]

What about just EAA suppplement in your water ?

[@relaxgood5214]

One reason why I do not eat anything at least 4 hours before I go to bed. I feel better doing that.

[@Bibiznatch]

I play this at 75 percent speed. There's something about a person speaking without many pauses that makes me not retain the info.

[@2uneek]

thoughts of L Carnitine?

[@moj8383]

Where you got stock video

[@georgeikinya2779]

Some studies needs to be studied again.

[@GlynTaylor]

Ok this contradicts everything Huberman and Byran Johnson says. So I'll eat protein before bed 3 nights per week, and fast for the rest

[@lifelikedandy]

what about milk?

[@zaheer795]

hi does wheyprotien isolate increase hair loss and also does it give bloating

[@hiiambarney4489]

Personally, I have MASSIVE issues with bloating. I only consume whey isolate (due to Lactose intolerance) I could not find bloating of any kind. Even if I do as much as look at broccoli my gut expands tremendously so I dunno if this holds up scientifically but it's certainly my point of view.

[@AaronYeomans-u2r]

Lol I think I have pretty bad IBS and have to be real careful about what I eat and when I eat and so far the triggers I noticed are unfortunately red meat, dairy, and enriched flours :(

[@notanymore9471]

As a skinny guy who always had trouble gaining weight I think two glasses of whole milk before bed helped me put on pounds more than anything.

[@felipearbustopotd]

Would this not be contra to the circadian rhythm? Seen some recent uploads that say - front load your kcals, though having a trickle before bed seems to be advantageous. For some it would mean that their I.F is going to be skewed.

[@hanamichi-sakuragi]

what about vegan protein?