40 grams of protein (so more than 40 g powder)

There is no data on that comparison. But I don’t expect much difference between them. Both are high-quality protein sources.

Hey Jorn,

Thanks for ellaborating.

I will keep making sure i get at least 20g of protein before bedtime to spike the MPS 1 last time and any additional growth after the initial spike that may or may not occur due to anything over 20g is a nice bonus but not worth worrying about.

Always nice to get your feedback so im sure i understand the articles.

My gainz and me thank you!

Hey Sven,

Thank you for the kind words!

You are correct that MPS is not an on/off mechanism. It’s not that a certain amount is necessary to stimulate MPS. MPS increases with increasing amounts of protein.

In this specific study, we found no effect of 30 g protein. If you look at the graphs, you see the 30 g group is pretty much the same as the 0 g protein group. However, I do believe that 30 g protein would give a MPS response in the early part of the night, that kinda gets lost when MPS is measured over a longer period. I think if we would do this study multiple times, we would see the 30 g being a bit higher than the 0 g most of the time (although probably nog significantly higher).

So yes, 20 g of protein prior to bed is still better than nothing before bed. It just does not seem enough that stimulate a big enough MPS response that can be detected over a long measurement period.

OR, would you expect something in the range of 50g would make a significant difference, and should ingest a little less protein during the day and save it for before bed?

Always nice to read new posts on your site, so very interesting!
I hope the following train of thought makes sense. And if not, where am i misunderstanding your studies please?

So the 30g does not seem to be enough to stimulate MPS through the entire night, but 40g (according to the previous study) does seem to make a difference.
However both 30 or 40g before bed (or even on the lower end, 20g) should spike the MPS one last time for the day, even though its effects wont ride out the entire night (if the protein is of high enough quality for a decent leucine spike ofc).

So in the end, a minimum of 20g before bed is still a good idea as it will at the very least give an extra MPS spike we would otherwise miss out on, and though 30 or 40g does not seem to have very much added benefit, it could make a small difference.

Thank you for your time, great work man. Much appreciated!

Kind regard,

Sven Debruyne