[hlnx1]

Overnight is the longest period without food for most people. Some research suggests a protein snack before sleep can increase muscle protein synthesis during the night, which may support adaptation over time.

What we know reasonably well:

• Doses studied are often around 30-40 g of protein, frequently casein, taken roughly 30 minutes before bed
• Casein, found in milk, cottage cheese and Greek yoghurt, digests slowly, which suits the overnight window
• It does not seem to harm sleep or next-morning appetite in most studies
• Total daily protein is still the main driver; a pre-sleep snack is a useful extra, not a replacement

On timing more generally: protein timing and muscle synthesis.

Do you have a go-to snack before bed, or do you prefer not to eat late?

[hlnx1]

Food options that land near 30-40 g of protein: around 250-300 g of Greek yoghurt or cottage cheese, a large glass of milk with a small pot of yoghurt, or a casein shake.

If you train in the evening, your post-session meal may already cover this, so you do not need to add another snack on top.

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