If you work out in the evening, a study published in the journalMedicine and Science in Sports and Exercise shows the recovery support casein protein can provide when enjoyed right before going to sleep. Researchers had 16 healthy young men weight train at 8PM. They all got a recovery supplement providing 20 grams of protein and 60 grams of carbohydrates at 9PM. Then at 11:30PM, some subjects were given a 40 gram casein protein shake while others received a placebo beverage. The casein elevated circulating amino acids throughout the night and increased whole-body rates of protein synthesis by 22% compared to placebo.

True Strength Moment: Even though all of these subjects received a recovery drink immediately after training, a casein shake right before bed promoted a better whole body protein balance for recovery from exercise. This study didn’t cover a morning workout, but your muscles typically require more than 24 hours to completely recover from the breakdown of weight training.