Pre-Sleep Protein Feeding Protocol
Ormsbee's signature pre-sleep feeding protocol: ~40g protein-dominant food under 220 calories, ~30 minutes before bed. Protein type/form is flexible (whey, casein, cottage cheese, or emerging alpha-lactalbumin) since head-to-head studies show no meaningful difference. Most useful as an additional feeding opportunity to hit daily protein targets (~1.6-2.2 g/kg).
Assembled by Cited from Michael Ormsbee's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
8-
Organic (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 urinationCertaintyexplicitrecommendationCore prescription: 40g protein, <220 kcal, ~30 min pre-sleep -
In a protocol
Whey is preferred for building muscle due to high leucine; works equally well pre-sleep as casein.
“I would use whey for my muscle building efforts
PW▶ 1:43:45CertaintyexplicitrecommendationWhey is a valid pre-sleep protein choice, equivalent to casein in head-to-head studies -
In a protocol
Casein before bed works for pre-sleep feeding but is not uniquely superior to whey.
PW▶ 53:29Dosage~30–40 g before bedCaveatsNot superior to whey or cottage cheese in head-to-head studiesCertaintyexplicitrecommendationCasein works but is not uniquely superior to whey -
In a protocol
Cottage cheese is a valid whole-food pre-sleep protein option, equivalent to a protein shake.
PW▶ 52:20CertaintyexplicitrecommendationCottage cheese as whole-food option, equivalent to liquid shake in their study -
In a protocol
Emerging pre-sleep protein high in tryptophan being studied for sleep-promoting effects in athletes.
“Alpha lactalbumin... it's high in tryptophan
PW▶ 56:20CaveatsOnly two studies so far; awaiting more controlled trialsCertaintyspeculativeoffhand mentionEmerging option being studied for sleep-promoting tryptophan content -
In a protocol
Andy personally has a David protein bar before bed as his nightly pre-sleep protein.
“I absolutely smash a David bar before bed all the time
PW▶ 1:07:52DosageOne bar before bedCertaintypersonal onlypersonal useAndy's personal pre-sleep protein choice (David bar) as a convenient implementation -
In a protocol
Aim for around 1.6–2.2 g/kg/day of protein (up to ~1 g per pound) for body composition and performance goals.
“we usually recommend up to a gram per pound or 2.2 grams per kilogram
PW▶ 40:40Dosage1.6–2.2 g/kg/day; most land at 1.6–1.7Certaintyexplicitstrong endorsementUnderlying daily protein target context; pre-sleep feeding primarily helps hit this total -
In a protocol
12-week training with pre-sleep casein+carb shake produced measurable gains in muscle CSA and strength.
PW▶ 30:20DosagePre-sleep shake during 12 weeks of resistance trainingCaveatsTotal protein was higher in pre-sleep group (1.9 vs 1.3 g/kg)Certaintyexplicitoffhand mentionSupporting evidence (Snijders study) cited as rationale for the protocol
How this protocol has evolved
Protocol evolved over 15 years of Ormsbee's research, starting from metabolic rate studies, expanding to microdialysis-based lipolysis measurements, then to muscle protein synthesis (via Van Loon's lab), and now to sleep outcomes with alpha-lactalbumin and 3-night feeding designs. Protein type was originally thought to matter (casein favored) but multiple studies show no difference between whey, casein, cottage cheese, or plant blends.