Here's a list of some sources of approximately 40 grams of protein you can eat before shuteye. Recently, studies have shown that protein ingestion before sleep can increase muscle mass and strength gains . We’ve all heard it, either from a friend, online article, or coach, that drinking a protein shake before bed, will help you build more muscle mass and strength. 5. Drinking a Protein Shake Before Bed Could Be the Secret to Getting Even Bigger Muscles A three-month study has found that a pre-bed shake can unlock even more muscle gain By Edward Cooper 5 cups of low-fat yogurt. 7 cooked eggs. Have a little cottage cheese before bed. This hormone boosts muscle growth and decreases fat. Studies have shown that if you consume an … If you are looking to … Drinking a protein shake before bed can accelerate muscle repair, growth, and fat loss because protein synthesis is continued. Clearly, taking in pre-sleep protein is a good idea, and based on many of the studies on the subject, 40 grams is probably a good starting point. Half were given a nightly pre-sleep protein shake with about 30g of casein and 15g of carbohydrates, while the other half got an energy-free drink. This has caused many people to rethink the optimal time to drink a protein shake and also examine other potential benefits. Second, people who wake up feeling hungry are far more likely to pig out on a big breakfast. Quick update video , with a look at a tasty protein shake recipe , ideal for post workout recovery Drinking a protein shake before bed, especially those high in calories, may cause you to exceed your body’s daily calorie needs if you've already met your calorie goal for … A recent study in the Journal of Nutrition showed that athletes who consumed a protein shake before they went to sleep were able to increase their … Having protein shakes before bed provides a key opportunity to stimulate muscle growth, influence daily energy metabolism, and improve overall sleep quality. Not only is it rich in digestion-slowing casein protein, but it also contains the sleep-promoting amino acid tryptophan. Furthermore, when consumed regularly, pre-sleep protein promotes gains in both muscle mass and strength. 5 cups of low-fat milk. 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