practice · Tracked item
Pre-sleep protein
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
2 recommendations across 2 experts · 2 episodes
2 endorse
0 nuanced
0 avoid
Who's on the record
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Michael OrmsbeeEndorsesPerform with Dr. Andy GalpinOrganic (prompted) In a protocol
Consume ~40 g of a protein-dominant food under 220 calories about 30 minutes before bed as another protein-feeding opportunity.
“40 grams of a protein dominant food that's less than 220 calories
PW▶ 11:13Dosage~40 g protein, <220 kcal, ~30 minutes before sleepCaveatsWon't add much if already hitting ~1.6–2.2 g/kg/day; avoid if it causes reflux or nighttime urinationCertaintyexplicitrecommendation -
Consuming ~30 g of protein before bed on training days enhances overnight muscle protein synthesis and recovery without impairing breakfast MPS or appetite.
“Consuming about 30 grams of protein before bed every night while resistance training appears to increase muscle mass
FO▶ 18:50Dosage~30 g protein before bed on training daysCaveatsBe mindful of insulin sensitivity decline near bedtime if not actively trainingCertaintyexplicitrecommendation