If you’ve been hitting the squat racks, you’ve probably also been hitting up the Greek yogurt and chicken in your fridge. Protein, after all, is known as the muscle-building macronutrient—and if you’re active and trying to develop muscle mass, experts recommend aiming for 1.4–2.2 grams of protein per kilogram of bodyweight per day. 

While there are no bad times to pack in that protein, there may be optimal windows to chow down. For example, eating protein about 30–45 minutes after a workout could amplify muscle recovery and growth. But what about eating protein before bed? 

It’s a logical question. Sleep is another key factor to building muscle; a full night’s rest gives your body extra time to build back the muscles you break down while working out. So could sneaking in a high-protein bedtime snack help optimize that process even further?

We talked to registered dietitians and a sleep doctor to get the lowdown on the pros and cons (spoiler: there really aren’t any of the latter) of consuming protein before bed.

Is It Beneficial to Have Protein Before Bed?

Eating protein before bed helps maximize muscle protein synthesis (MPS) while you sleep, says Leah Murnane, RD, a sports dietitian and owner of Lettuce Eat Dessert. MPS is the process in which your body breaks down amino acids from protein to help support muscle growth and recovery, especially after you damage the muscle during exercise. In short: It’s how our bodies turn the protein we consume into new muscle. 

MPS is a continuous process that peaks during and after recovery periods, Murnane explains. And when you consume protein before you tuck in for the night, especially slow-digesting protein like casein, your body can repair and build muscle more effectively, she adds: “While you sleep, the best way to maximize recovery and repair your muscles is by limiting the fasting window,” or the length of time you go without eating at night.

There’s also some research on the power of protein before bed. A 2019 study published in the journal Frontiers in Nutrition found that our bodies effectively digest and absorb pre-bed protein while we sleep, increasing overnight muscle protein synthesis. It suggests that sneaking in 20–40 grams of protein before bed can improve your ability to build muscle no matter how old you are, especially if you exercise in the evening (that’s a point for the eating dinner after an evening workout crowd). 

You can easily hit this pre-bed protein goal with a cup of Greek yogurt, three eggs, a 3-ounce serving of meat (which is about the size of a deck of cards), or a protein shake, says Emily Villaseca, RDN, a registered dietitian and founder of Pass the Chia. (Quick side note: If you opt for protein shakes, it’s smart to get the OK from your healthcare provider before trying any new supplements and to reach for a protein powder that’s NSF-certified.)

Since protein has multiple roles in our diets, it benefits muscle growth in many different ways, Villaseca adds. In addition to providing the amino acids we need for muscle building, this macro helps with other bodily processes round-the-clock, such as digestion, metabolism, and hormone function. “Protein can also help with satiety and blood sugar balance, meaning you feel less ravenous in the morning (ideally ready to eat, but not shaky and hungry),” she says.

Eating protein before bed can help support these functions, “but mostly because it’s another opportunity to meet overall protein needs and therefore optimize all those protein-reliant functions,” Villaseca explains. Meaning: Apart from maximizing MPS overnight, it’s not like eating protein at bedtime specifically unlocks additional benefits for, say, our hormone function or digestion—rather, a high-protein bedtime snack simply gives our bodies another window to eat protein and satisfy our total daily requirements.

How Does Eating Protein Before Bed Compare to Other Times?

While having a slice of peanut butter toast or nibbling on some dried edamame before bed can help continue muscle protein synthesis throughout the night, you definitely shouldn’t save all your protein before bed. (If you’re following the rule-of-thumb protein requirements for active individuals outlined above, that would be nearly impossible anyway!). Indeed, spreading out protein throughout the day is still the best option, according to both Murnane and Villaseca.

“Eating protein spaced out through regular meals and snacks is important to help maintain muscle as well as overall health, allowing your body to have a constant dose of amino acids all day to help with maintaining muscle as well as overall bodily functions,” Murnane explains.

So how can you provide your body with a steady stream of the muscle-building macro? Everyone’s nutrition needs are a little different, but Murnane recommends ingesting a ratio of 3:1 carbs to protein per meal, with at least 20 grams of protein in order to get in 2.5 grams of leucine, an amino acid that supports MPS. (Of course, fat and other micronutrients are additional key elements of a well-rounded diet too.)

Adding in that pre-sleep protein snack can help you achieve your protein goals at the end of the day—plus help you refuel after any nighttime workouts. 

How Long Before Bed Should You Eat Protein?

So, you want to squeeze in a little protein before heading off to dreamland. You might be wondering when you should actually eat that protein for maximum muscle-building benefits—or so that your Zzzs don’t get interrupted by the digestion process. So what’s the “right” time?

Generally, eating about two to three hours before lying down allows your body to complete the initial stages of digestion, reducing the risk of acid reflux, indigestion, and general discomfort, says sleep specialist Raj Dasgupta, MD. “But high-protein foods can be a little different,” he says. “Eating something like cottage cheese or a protein shake about 30 minutes to an hour before bed is usually fine in small amounts. Protein takes longer to digest, but it’s less likely to cause reflux than heavy, high-fat, or sugary foods.”

The same Frontiers in Nutrition study that suggests eating protein before bed is an effective strategy to optimize muscle protein synthesis also showed that it didn’t affect our ability to fall asleep or stay asleep, or our appetite the next morning. And experts agree that active individuals, especially those who don’t hit their protein goals or those who work out in the morning, typically benefit from a bedtime snack in general.

Does the Type of Protein You Eat Before Bed Matter?

The best protein sources to eat before bed will depend on your individual preference and digestion, Villaseca says. 

But if you’re looking for some guidance, the International Society of Sports Nutrition says that consuming 30–40 grams of casein protein (a slow-digesting protein that will keep you fuller throughout the night) before going to sleep may increase muscle protein syntehsis and resting metabolic rate throughout the night, particularly among athletes and active adults. 

Plus, a very small 2018 study found that consuming a casein-based, high-protein snack before bed can positively influence next-morning resting metabolic rate and possibly morning resistance training performance for active women. This suggests that casein food sources—think: milk, cheese, and yogurt—could all be solid bedtime snacks.

That said, it’s worth noting that some research findings are conflicting. One 2021 systematic review in Nutrients found that eating 24–48 grams of casein protein 30 minutes before bedtime didn’t have a significant effect on metabolism or next-day appetite—but the authors flag that data is limited and more studies are needed to say for sure.

Still, if you’re looking for some specific snack ideas, experts say these are worth munching on before you catch some shut-eye:

Villaseca’s best advice is to not overthink your pre-sleep protein snack. “This can be a really natural add-in to your routine,” she says. “Exercise, grab a snack, shower, get ready for bed (prep for morning, light reading, your go-to wind-down activities), sleep.”

The Takeaway

Protein before bed can benefit you if you’re active and regularly perform resistance training. Sneaking in 20–40 grams of protein 30 minutes to an hour before bed may help optimize overnight muscle protein synthesis, the process by which our bodies break down the amino acids in protein to repair our muscles after working out. It’s especially beneficial if you work out at night, but may also help satiate the body while you sleep if you exercise in the morning. It also helps us meet our daily protein goals. That said, it’s most important to spread out your protein throughout the day to maintain muscle and overall health.