Consuming 45g of protein before sleep after an evening resistance training session increases myofibrillar and mitochondrial protein synthesis, with casein and whey being equally effective.

noli's read

Research indeed supports that protein ingestion before sleep can stimulate muscle protein synthesis (MPS) overnight, thereby promoting recovery and adaptation. A notable study by Trommelen et al. (2016), published in 'Nutrients', confirms that this practice improves net overnight protein balance. The distinction between casein and whey is nuanced: while casein is traditionally favored for its slow digestion, research shows that sufficiently high doses (such as the 45g mentioned) can induce a similar anabolic response with whey. The effect on mitochondrial protein synthesis is an emerging and promising area of research, although less documented than classical MPS. The claim is therefore generally well-grounded in current scientific literature on sports nutrition. It is not an obligation for progress, but an effective optimization strategy.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3NIH Office of Dietary Supplements 2026