We don’t have to tell you that building a muscular physique isn’t easy. It takes many trips to the weight room and meticulous attention to your diet. Then there’s the dilemma of which protein to use and when. A study published in The Journal of Nutritionillustrates the importance of nighttime protein.

Forty-four males in their early 20s took part in a 12-week resistance training program. Right before bed, half of them got a shake containing 27.5 grams of protein, 15 grams of carbohydrates and 0.1 gram of fat. The rest received a non-caloric placebo. The protein drinkers showed more significant improvements in strength along with a greater degree of type II muscle fiber growth.

True Strength Moment: Although the study abstract didn’t identify the type of protein used, a slower digesting micellar casein protein can deliver BCAAs to recovering muscles for up to 8 hours, making it a solid choice for those wanting to put this research to the test.

via @optimumnutrition