Rhonda Patrick· PhD
Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis.
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consuming about 30 grams of protein before bed every night while resistance training appears to increase muscle mass and muscle strength