Protein ingestion stimulates muscle protein synthesis, the process driving muscle adaptation and growth (1, 2).

Most protein is consumed during the 3 main meals: breakfast, lunch, and dinner (3). This leaves a long overnight period where little dietary protein is available for muscle recovery. Can an extra protein meal/supplement prior to sleep be beneficial?

Our work shows that an extra protein supplement before sleep improves overnight muscle protein synthesis. We have shown this in healthy younger and older subjects (4, 5).