It’s no secret that protein is the most important macronutrient for muscle growth. And while eating enough protein daily is critical if the goal is to build muscle, there may be other ways to optimize your gains.

Recent research, for example, continues to shed light on the positive effects of consuming protein before bed.

The premise behind consuming protein before bed is rooted in the body's natural processes during sleep.

Sleep is a critical time for muscle repair and growth, as the body undergoes various physiological changes to recover from the day's activities.

During sleep, the body enters a fasting state, where it relies on stored nutrients to fuel essential functions, including protein synthesis.

Thus, consuming pre-sleep protein will provide the body with a steady stream of amino acids throughout the night, optimizing the recovery process, and ultimately leading to faster gains in muscle mass.

At least, that’s the idea…

But what does the research actually say about pre-sleep protein consumption?

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9. https://ladder.sport/pages/leucine/
10. https://www.ncbi.nlm.nih.gov/pmc/arti...