Night Protein

Yes. Pre-sleep protein increases overnight muscle protein synthesis and improves net protein balance. Sleep is an eight-hour fast. Protein closes that gap. 40 grams of casein is the standard dose.

Casein. It forms a slow gel in your stomach and trickles amino acids into your bloodstream for six to eight hours — basically matching how long you sleep. Fast-digesting whey spikes and drops. If you skip dairy, get a slow-release vegan blend like pea-and-rice that mimics casein's absorption curve.

40 grams. That's the set-it-and-forget-it dose that keeps amino acids available all night. Smaller athletes can go 30g, but 40g is the standard that works.

No. Take it 30–60 minutes before bed as a shake or yogurt. Liquid or semi-solid, easy on your stomach. No fullness when you lie down.

Absolutely, especially during heavy training blocks. Protein before bed improves next-day power output and recovery versus skipping it. You get another feeding window without having to wake up and eat.

Yes. Muscle repair stays elevated for 24 hours after hard training. Protein before bed on rest days keeps amino acids flowing while your body finishes repairing tissue. Especially helpful when you're stacking demanding sessions back-to-back.

Night formulas use slow-release proteins — micellar casein or plant blends designed to digest gradually. Daytime powders use whey isolate or hydrolysate for speed right after training. Some night formulas add sleep support like magnesium or zinc. Pick the tool for the timing.