The Impact of Pre-sleep Protein Ingestion on

the Muscle Adaptive Response to Training

Reference : Snijders et al. Frontiers 2019 Designed by @YLMSportScience

Pre-sleep protein ingestion Protein ingested prior to sleep

can be considered as an is effectively digested and
additional meal moment to absorbed during overnight
increase total daily protein sleep, thereby increasing
intake overnight muscle protein
synthesis rates

Images provided by PresenterMedia

When applied over a
prolonged period of
resistance-type exercise
training, pre-sleep
protein supplementation
has a beneficial effect on
the increase in muscle
mass and strength Pre-sleep protein ingestion
enhances daily muscle
tissue re-conditioning,
even when a relatively high
amount of protein has
been ingested earlier in the
day

Protein consumption prior to

sleep does not appear to
reduce appetite during
breakfast the following day The quantity of protein ingested prior to sleep in the studies
and does not change resting associated with an enhanced response to training usually
energy expenditure ranges from 20 to 40 g