Eating protein before bed may help with muscle growth, recovery, and metabolism (how your body processes calories). The quality, amount, and time of day you consume protein all affect how it works in your body. Eating a protein-rich snack about 30 minutes before going to sleep may have the most benefits.
It may be time to throw out the old saying that you shouldn’t eat before bed. Eating protein, after exercise, and close to bedtime may provide a variety of health benefits, including:
- Muscle Growth: A 2022 study on people born male discussed the effects of consuming a protein-rich snack with vitamin D 30 minutes before bed over several weeks. Despite all participants engaging in resistance training, those who consumed 25 grams of protein along with the supplement before bed experienced greater overall muscle growth compared to those who didn’t.
- Recovery: Research suggests that consuming protein before bedtime can help the body recover faster. Sleep is usually when the body works to repair itself. When you eat protein, the body breaks it down into amino acids, which are the building blocks of protein and are important for recovery.
- Weight Management: Eating a 150-calorie, high-protein snack about 30 minutes before bed won’t necessarily lead to weight gain, especially if you exercise regularly for four to 12 weeks. Combining exercise and eating protein before bed over time may boost your metabolism, support fat loss, and improve your overall health.
- Metabolism: Consuming casein protein before bed may increase the number of calories you burn in the morning while at rest. Unlike some other proteins, casein doesn’t lower the body’s ability to burn fat overnight. Since overnight fasting and the foods you eat before bed can affect your metabolism, casein may be a beneficial choice for a protein-rich bedtime snack.
There are many options you can try to add more protein to your diet. This may include foods like cottage cheese or yogurt. You can also get extra protein from supplementing with protein powder.
Reduced-Fat Milk
Milk contains vitamins B12, B6, and vitamin D, as well as small amounts of melatonin, which all support healthy sleep patterns.
One cup of reduced-fat milk has:
- 122 calories
- 8g of protein
- 12g of carbohydrates (carbs)
- 12g of sugar
- 4.7g of fat
Low-Fat Plain Greek Yogurt
Greek yogurt is a source of beneficial probiotics, supports healthy digestion, and can reduce gas or bloating before bed.
Seven ounces of low-fat Greek yogurt has:
- 146 calories
- 20g of protein
- 7.9g of carbs
- 7g of sugar
- 3.8g of fat
Cottage Cheese
This soft cheese is a source of magnesium, which may benefit sleep.
Three-fourths of a cup of cottage cheese has:
- 165 calories
- 18g of protein
- 3.5g of carbs
- 3 grams of sugar
- 7.5 grams of fat
Consider adding a tablespoon of pistachios to your cottage cheese to bump up the protein a bit more.
Eggs
Eggs are easily digested, which may make them more suitable for people with gastroesophageal reflux disease (GERD), a condition that causes heartburn and acid reflux (when stomach acids come back up into the throat).
One large egg has:
- 72 calories
- 6.2g of protein
- 0.5g of carbs
- 0.1g of sugar
- 5g of fat
Soy Milk
If you need a non-dairy protein option, soy milk provides nearly as much protein as cow milk. Make sure to pick one that has calcium and vitamin D, which may help improve your sleep.
One cup of soy milk has:
- 91 calories
- 8.5g of protein
- 3g of carbs
- 1.3g of sugars
- 4.8g of fat
You can boost the protein even more by adding a serving of pea protein powder.
Protein Powder
Casein protein can help build muscle while raising the amount of energy your body burns from the food you eat. Since casein digests slowly, it can also help curb your appetite for a longer time, making you feel less hungry in the morning.
A serving of casein protein has:
- 110 calories
- 24g of protein
- 0g of carbs
- 0g of sugars
- 0g of fat
Like casein, whey protein powder has also been shown to boost muscle-building capacity.
A serving of whey protein has:
- 81 calories
- 22g of protein
- 0g of carbs
- 0g of sugar
- 0g of fat
Your diet, overall health, and the type of protein you consume before bed can affect any possible benefits.
Having a protein-boosting snack that’s also high in fat may disrupt sleep and can worsen GERD symptoms. Casein protein may not be the best choice if you have GERD, as it stays in the stomach longer, potentially making acid reflux worse. Whey protein digests faster and might be a better option if you have this condition.
People with lactose intolerance may also find it easier to digest whey isolate protein compared to casein and other forms of whey. If you want to have protein that’s typically dairy-based, consider plant-based milk or lactose-free milk and cottage cheese, as milk and soft cheeses contain more lactose.
In general, you shouldn’t consume too many carbs, particularly those high in sugars, before bed because it can raise your blood sugars and interrupt sleep. You should also avoid having caffeine before bed because it’s a stimulant, which naturally keeps you awake and can disrupt your sleep.
Based on studies aimed at boosting muscle mass, about 30-40 grams of protein may be beneficial prior to sleep. Here are some other general recommendations:
- A 150-calorie snack can be effective while providing weight management benefits.
- A snack that’s lower in fat and sugar can help prevent sleep interruptions.
- Carbs can also help with muscle recovery. Research suggests that consuming a snack that has 30 grams of protein with 15 grams of carbs is ideal.
- Consuming a protein-rich snack 30-90 minutes prior to bedtime may help muscle growth, even if you exercise several hours earlier.
If you’re having a protein snack before bed to support muscle growth, you should focus on the quality, amount, and timing of protein. Eating 30 grams of protein 30 minutes before sleep is ideal.
To avoid any potential sleep disturbances, try to keep your snack low in sugar and fat. Good protein options include cottage cheese and plain, low-fat Greek yogurt. For people with conditions such as GERD or lactose intolerance, plant-based options like whey protein powder or lactose-free dairy, like soy milk, are good alternatives.