Pre-Sleep Protein: Boost Muscle Building and Recovery While You Sleep
As an active adult, you probably think about protein more than the average person. You know it’s essential for building muscle, but to build muscle, you may find it challenging to eat all the protein you need at meals. Consuming protein before your head hits the pillow may be a way for you to build muscle and recover while you sleep.
Understanding Muscle Protein Synthesis (MPS)
Let’s start here. To build muscle, you need dietary protein, of course, but you also need a stimulus—resistance exercise or strength training. These work together to stimulate the growth of new muscle, and this is dubbed muscle protein synthesis, or MPS.
The Importance of Protein Timing
You may have heard or even been given a specific threshold for how much protein to consume pre- and post-workout. The research has shown mixed results on the timing of protein—strength and hypertrophy gains have been seen with pre-, during, and post-exercise protein ingestion.
There is a theory in research that suggests peak MPS happens within three hours of exercise and that this window may decrease with age, adding to the widespread belief that consuming protein immediately post-workout is necessary. In addition, blood flow to the muscles increases after exercise, which makes it an optimal time to refuel.
Post-Workout Protein
Research on protein timing shows mixed results:
Strength and hypertrophy gains occur with pre-, during, and post-exercise protein intake
Peak MPS happens within three hours of exercise
This window may decrease with age
Increased blood flow to muscles post-exercise makes it an optimal time to refuel
Pre-Sleep Protein Benefits
The specific recommendation for pre-sleep protein is 20-40 grams. For reference, one glass of milk has about 8 grams of protein, a mixture of casein and whey. That doesn’t mean that this recommendation is out of reach—using whole foods, such as milk, ensures the necessary carbohydrates are also available for recovery. As a bonus, dairy foods contain the amino acid leucine, which stimulates MPS.
Recent studies suggest consuming protein 30-90 minutes before sleep can:
Improve recovery
Increase MPS rates
Boost metabolic rate
Optimal Pre-Sleep Protein Intake
The recommended pre-sleep protein intake is 20-40 grams. Ideal sources include:
Slow-digesting proteins like casein
Carbohydrates for recovery
Foods rich in leucine, an amino acid that stimulates MPS
Best Pre-Sleep Protein Sources
Glass of milk with a scoop of casein protein
Greek yogurt
Cottage cheese
Additional Benefits of Pre-Sleep Protein
In addition to the performance benefit, these recommended sources before bed may also enhance recovery by helping you get more restful sleep. Dairy foods contain the amino acid tryptophan, essential for making melatonin and serotonin. Lack of sunlight is also a catalyst for melatonin, so that’s a double whammy for melatonin production at night.
Implementing Pre-Sleep Protein in Your Routine
Getting enough protein during the day to meet your needs is challenging and if you want to maximize recovery, implementing pre-sleep protein in your routine might work for you.
Aim for 20-40 grams of protein before bed
Choose slow-digesting protein sources
Include a source of carbohydrates
Consult a sports dietitian if you have dietary restrictions
Remember: Muscle protein synthesis requires both protein intake and resistance exercise. Your overall diet quality is crucial for reaching your fitness goals.
Ready to optimize your muscle building and recovery? Try incorporating pre-sleep protein into your routine and track your progress!
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Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
