Many weight training adults drink a protein shake within an hour of completing their workout. The protein source is usually rapidly-digesting whey, which is a complete protein and a good source of naturally occurring BCAAs. This helps kick start the process known as protein synthesis, which plays an important role in exercise recovery.

What if you drank a protein shake right before bed instead? A study published in The Journal of Nutrition had 44 male subjects in their early 20s consume a supplement containing 27.5 grams of protein and 15 grams of carbohydrates every night before bed during a 12-week progressive resistance training program. Some subjects got a placebo instead.

Compared to measurements taken before the program began, both groups realized muscle size and strength gains, and the most significant improvements were seen in subjects who got the protein/carb shake before bed.

True Strength Moment: The study abstract didn’t mention any post-workout supplementation or what type of protein subjects consumed before bed. Since the time you spend sleeping is the longest your body goes without nutritional support, a slowly-digesting micellar casein protein might be better than whey for this usage occasion.

Via @optimumnutrition

Suggested Product: ON’s Casein