Protein Before Bed: Fact or Fiction for Muscle Growth?

Protein Before Bed Boosts Muscle Growth: Study Supports Athlete's Claim A recent TikTok video by former D1 athlete Dan Petcash (@apexmandan) claims that consuming protein before bed significantly increases muscle protein synthesis. Petcash cites a study published in the American Journal of Physiology-Endocrinology and Metabolism, which found that ingesting 40 grams of casein protein approximately 30 minutes before sleep resulted in a 22% increase in overnight muscle protein synthesis compared to a placebo group. The study involved healthy young men who performed resistance-type exercise in the evening. "When you have protein before bed, it increases muscle protein synthesis by a whopping 22% overnight," Petcash states in his video. He emphasizes the importance of this for athletes aiming to build muscle and recover properly during sleep. While the study provides support for Petcash's claim, independent verification is recommended before drawing definitive conclusions. The study's limitations and the specific type of protein used should also be considered. Further research is needed to fully understand the implications of this finding for different populations and training protocols.