Comments on: Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training [our research]

By: Jorn Trommelen

Jorn Trommelen — Mon, 28 Jul 2025 14:20:44 +0000

In reply to Maneesh. Any food can increase the chance on GERD. But protein is not really known for it. Especially not if you take a protein shake (especially whey).

By: Maneesh

Maneesh — Mon, 09 Jun 2025 10:31:18 +0000

Does protein heavy meals before bed cause GERD?

By: Jorn Trommelen

Jorn Trommelen — Wed, 28 Sep 2022 15:21:02 +0000

In reply to Bob. It's not going to make a huge difference, as it's only 1 h of extra MPS. But taking protein as soon you wake up should more be beneficial.

By: Bob

Bob — Tue, 20 Sep 2022 01:42:57 +0000

Excellent — I’ll be taking 50 grams of whey protein prior to bed tonight and going forward. Now what about a.m.? I wake around 5:30 a.m. after 7.5 hours of sleep with a sleep mask. What are your feelings about hitting some whey just after I wake, before coffee even. I have been dragging my feet and not getting protein until 6:30. I may be missing out on the “golden hour” when testosterone is it’s highest waking level of the day.

By: Jorn Trommelen

Jorn Trommelen — Sat, 12 Dec 2020 22:07:20 +0000

In reply to Aron. Yes, 20-30 g protein *should* do something. The MPS response to protein ingestion is not an on/off switch. I did a study in which I saw no effect of 30 g pre-sleep protein (but I still believe it does something but that the effect was too small to be detectable in this context). When looking at all our studies, every time we gave 40 g (3 different studies), we saw a significant effect. Every time we gave less (2 studies), we did not see a significant effect. But in our long-term study, we saw that 30 g pre-sleep protein increased muscle mass over time. So I think any amount is useful, but higher doses are probably better up to at least 40 g.

By: Aron

Aron — Thu, 10 Dec 2020 04:44:04 +0000

Thanks! Love the site and the quality of the information. It seems intuitively that a 20 or 30g dose pre-sleep would also increase MPS during sleep but probably for a shorter duration than 40g. Does the data suggest otherwise? I only ask because of the above statement that 40g is needed for a robust MPS response.