The best snack at night

There is always a question: “when should I eat protein to build muscle?”

A Journal of Nutrition study found that a protein shake before sleep can up muscle synthesis by 22%.

In the 12-week study, 39 young men lifted weights three times a week and ate a 275-calorie snack,  otherwise, they kept to their normal diet.

But 19 of the guys also drank a protein drink (27.5g protein, 15g carbs) before bed. At study’s end, that group had more muscle and were significantly (3%) stronger.


“It’s remarkable that ingesting protein before sleep increased muscle mass and strength even when these men already took in relatively high daily protein.” regarding the study.

Body ‘n’ Soul Wellness Academy /