Pre-sleep protein ingestion and overnight muscle protein synthesis and strength gains: a randomized controlled trial
Res PT, et al.
Evidence is still building up
Summary
An RCT examining whether 40 g of casein protein before sleep promotes overnight muscle protein synthesis (MPS). Pre-sleep casein ingestion significantly enhanced overnight MPS rates and produced a more positive whole-body protein balance by morning.
Key findings
- 1
Pre-sleep consumption of 40 g casein increased overnight MPS rates by 22%
- 2
Whole-body protein balance was significantly more positive compared to placebo
- 3
Casein's slow digestion and absorption properties provide sustained overnight amino acid delivery
- 4
A follow-up study extending this protocol to 12 weeks reported additional muscle hypertrophy and strength gains
Related supplements
PR
Casein ProteinView in official storeEnhanced overnight muscle protein synthesis (studies report increased synthesis rates with 40g pre-sleep intake)
Whey ProteinView in official storeHelps you reach total daily protein
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Related research
Protein distribution across meals and muscle protein synthesis: a randomized controlled trial
Journal of Physiology, 2013
An RCT comparing MPS responses when 80 g of daily protein was distributed as 4 equal meals (20 g × 4), 2 meals (40 g × 2), or 8 meals (10 g × 8). The 4-equal-meal pattern produced the highest MPS, while extreme skewing or very frequent small doses were inferior.
Dose-response relationship between leucine intake and muscle protein synthesis
American Journal of Clinical Nutrition, 2009
Young men were given varying protein doses (0–40 g) after resistance exercise and MPS was measured. Maximal stimulation was achieved at 10–20 g; 40 g showed excess amino acid oxidation, establishing a dose-response relationship.
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
Journal of Applied Physiology, 2009
ホエイ（加水分解）・カゼイン・ソイプロテインを摂取した後の安静時・運動後の筋タンパク質合成（MPS）を比較したRCT。ホエイは急速吸収・高ロイシン含量によりカゼイン・ソイより運動後MPSを有意に高めた。カゼインは吸収が遅く夜間の徐放性補給に適している。ソイはホエイとカゼインの中間的な特性を示した。
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