Effects of pre-sleep protein consumption on muscle-related outcomes — A systematic review
Abstract
Objectives The timing of protein intake over the day on muscle mass and strength gains have received interest in the literature. Thus, the aim of this systematic review is to analyze clinical studies that evaluated the acute effects of pre-sleep protein consumption on overnight muscle protein synthesis and the chronic effects on muscle mass and strength.Designs Systematic review.Methods A literature search was conducted up to June 2020 according to PRISMA statement and nine articles were included to analyze.Results The consumption of 20-40 g of casein approximately 30 min before sleep stimulates whole-body protein synthesis rates over a subsequent overnight period in young and elderly men (preceded or not by resistance exercise, respectively). In addition, pre-sleep protein consumption can augment the muscle adaptive response (muscle fiber cross-sectional area, strength and muscle mass) during 10-12 weeks of resistance exercise in young, but not in elderly men.Conclusions Based on current evidence, the consumption of 20-40 g of casein approximately 30 min before sleep improves protein synthetic response during an overnight recovery period in healthy young adult men, with possible positive effects on muscle mass and strength following prolonged resistance exercise. In elderly, despite the initial evidence regarding the pre-sleep protein enhances overnight muscle protein synthesis rates, the current available evidence is limited precluding to conclude about the chronic effects on skeletal muscle mass or strength. These conclusions need to be taken with caution due to uneven protein intakes between experimental groups. Therefore, more data are needed before further considering pre-sleep protein as an effective nutritional intervention.
Integrity signals
Registry
Cites
Statistics
Claims the paper makes
Claims other papers make about this one
Each is checked against this paper’s own text: does it say what the citing paper says it does?
Consumption of 40-48 g of casein approximately 30 min before sleep improves post-exercise recovery and positively affects acute protein metabolism during an overnight period in healthy young adults.
“The consumption of 40–48 g of casein approximately 30 min before sleep improves post-exercise recovery and positively affect acute protein metabolism during an overnight period in healthy young adults [148,155].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [155]
Cites
Preferred reporting items for systematic reviews and meta-analyses: the PRISMA Statement.
(2009) · PubMed Central · Cited by 44,859 · see citing works
Preferred Reporting Items for Systematic Reviews and Meta-Analyses: The PRISMA Statement
Moher, D., Liberati, A., Tetzlaff, J., & Altman, D. G. (2009) · Journal of Clinical Epidemiology · doi:10.1016/j.jclinepi.2009.06.005 · Cited by 19,575 · see citing works
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., et al. (2018) · British Journal of Sports Medicine · doi:10.1136/bjsports-2017-097608 · Cited by 1,154 · see citing works
Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W. D., Broad, E. M., Jeacocke, N. A., Moore, D. R., Stellingwerff, T., Phillips, S. M., et al. (2013) · The Journal of Physiology · doi:10.1113/jphysiol.2012.244897 · Cited by 495 · see citing works
Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults
Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., Layman, D. K., & Paddon-Jones, D. (2014) · The Journal of Nutrition · doi:10.3945/jn.113.185280 · Cited by 438 · see citing works
Muscle protein synthesis in response to nutrition and exercise
Atherton, P. J., & Smith, K. (2012) · The Journal of Physiology · doi:10.1113/jphysiol.2011.225003 · Cited by 401 · see citing works
Anabolic Resistance of Muscle Protein Synthesis with Aging
Burd, N. A., Gorissen, S. H., & van Loon, L. J. C. (2013) · Exercise and Sport Sciences Reviews · doi:10.1097/jes.0b013e318292f3d5 · Cited by 384 · see citing works
Stokes, T., Hector, A., Morton, R., McGlory, C., & Phillips, S. (2018) · Nutrients · doi:10.3390/nu10020180 · Cited by 263 · see citing works
Protein Ingestion before Sleep Improves Postexercise Overnight Recovery
RES, P. T., GROEN, B., PENNINGS, B., BEELEN, M., WALLIS, G. A., GIJSEN, A. P., SENDEN, J. M. G., & VAN LOON, L. J. C. (2012) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0b013e31824cc363 · Cited by 226 · see citing works
Mitchell, C. J., Churchward-Venne, T. A., Parise, G., Bellamy, L., Baker, S. K., Smith, K., Atherton, P. J., & Phillips, S. M. (2014) · PLoS ONE · doi:10.1371/journal.pone.0089431 · Cited by 212 · see citing works
Loenneke, J. P., Loprinzi, P. D., Murphy, C. H., & Phillips, S. M. (2016) · Clinical Nutrition · doi:10.1016/j.clnu.2016.04.002 · Cited by 208 · see citing works
Wilkinson, D. J., Franchi, M. V., Brook, M. S., Narici, M. V., Williams, J. P., Mitchell, W. K., Szewczyk, N. J., Greenhaff, P. L., Atherton, P. J., & Smith, K. (2014) · American Journal of Physiology-Endocrinology and Metabolism · doi:10.1152/ajpendo.00650.2013 · Cited by 195 · see citing works
Churchward-Venne, T. A., Burd, N. A., & Phillips, S. M. (2012) · Nutrition & Metabolism · doi:10.1186/1743-7075-9-40 · Cited by 186 · see citing works
Snijders, T., Res, P. T., Smeets, J. S., van Vliet, S., van Kranenburg, J., Maase, K., Kies, A. K., Verdijk, L. B., & van Loon, L. J. (2015) · The Journal of Nutrition · doi:10.3945/jn.114.208371 · Cited by 175 · see citing works
Kim, I.-Y., Schutzler, S., Schrader, A., Spencer, H., Kortebein, P., Deutz, N. E. P., Wolfe, R. R., & Ferrando, A. A. (2015) · American Journal of Physiology-Endocrinology and Metabolism · doi:10.1152/ajpendo.00382.2014 · Cited by 171 · see citing works
Defining anabolic resistance: implications for delivery of clinical care nutrition
Morton, R. W., Traylor, D. A., Weijs, P. J. M., & Phillips, S. M. (2018) · Current Opinion in Critical Care · doi:10.1097/mcc.0000000000000488 · Cited by 136 · see citing works
Schoenfeld, B. J., & Aragon, A. A. (2018) · Journal of the International Society of Sports Nutrition · doi:10.1186/s12970-018-0215-1 · Cited by 132 · see citing works
Intragastric protein administration stimulates overnight muscle protein synthesis in elderly men
Groen, B. B. L., Res, P. T., Pennings, B., Hertle, E., Senden, J. M. G., Saris, W. H. M., & van Loon, L. J. C. (2012) · American Journal of Physiology-Endocrinology and Metabolism · doi:10.1152/ajpendo.00321.2011 · Cited by 117 · see citing works
Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training
Trommelen, J., & Van Loon, L. (2016) · Nutrients · doi:10.3390/nu8120763 · Cited by 116 · see citing works
The Muscle Protein Synthetic Response to Meal Ingestion Following Resistance-Type Exercise
Trommelen, J., Betz, M. W., & van Loon, L. J. C. (2019) · Sports Medicine · doi:10.1007/s40279-019-01053-5 · Cited by 108 · see citing works
Kouw, I. W. K., Holwerda, A. M., Trommelen, J., Kramer, I. F., Bastiaanse, J., Halson, S. L., Wodzig, W. K. W. H., Verdijk, L. B., & van Loon, L. J. C. (2017) · Journal of Nutrition · doi:10.3945/jn.117.254532 · Cited by 107 · see citing works
Beelen, M., Tieland, M., Gijsen, A. P., Vandereyt, H., Kies, A. K., Kuipers, H., Saris, W. H. M., Koopman, R., & van Loon, L. J. C. (2008) · The Journal of Nutrition · doi:10.3945/jn.108.092924 · Cited by 104 · see citing works
Stable isotope tracers and exercise physiology: Past, present and future
Wilkinson, D. J., Brook, M. S., Smith, K., & Atherton, P. J. (2017) · The Journal of Physiology · doi:10.1113/jp272277 · Cited by 97 · see citing works
Dietary Protein to Maintain Muscle Mass in Aging: A Case for Per-meal Protein Recommendations.
Murphy, C., Oikawa, S., & Phillips, S. M. (2016) · The Journal of frailty & aging · doi:10.14283/jfa.2016.80 · Cited by 96 · see citing works
Food and Gastroesophageal Reflux Disease
Blaga, T. S., Negrutiu, D. E., Palage, M. D., & Dumitrascu, D. L. (2017) · Current Medicinal Chemistry · doi:10.2174/0929867324666170515123807 · Cited by 95 · see citing works
Burd, N., McKenna, C. F., Salvador, A., Paulussen, K., & Moore, D. (2019) · Frontiers in Nutrition · doi:10.3389/fnut.2019.00083 · Cited by 93 · see citing works
The muscle protein synthetic response to food ingestion
Gorissen, S. H. M., Rémond, D., & van Loon, L. J. C. (2015) · Meat Science · doi:10.1016/j.meatsci.2015.05.009 · Cited by 90 · see citing works
Moore, D. R., Areta, J., Coffey, V. G., Stellingwerff, T., Phillips, S. M., Burke, L. M., Cléroux, M., Godin, J.-P., & Hawley, J. A. (2012) · Nutrition & Metabolism · doi:10.1186/1743-7075-9-91 · Cited by 85 · see citing works
Trommelen, J., Kouw, I. W. K., Holwerda, A. M., Snijders, T., Halson, S. L., Rollo, I., Verdijk, L. B., & van Loon, L. J. C. (2018) · American Journal of Physiology-Endocrinology and Metabolism · doi:10.1152/ajpendo.00273.2016 · Cited by 76 · see citing works
Kim, I.-Y., Schutzler, S. E., Schrader, A. M., Spencer, H., Azhar, G., Wolfe, R., & Ferrando, A. (2017) · Clinical Nutrition · doi:10.1016/j.clnu.2017.02.020 · Cited by 74 · see citing works
Resistance Exercise Augments Postprandial Overnight Muscle Protein Synthesis Rates
TROMMELEN, J., HOLWERDA, A. M., KOUW, I. W. K., LANGER, H., HALSON, S. L., ROLLO, I., VERDIJK, L. B., & VAN LOON, L. J. C. (2016) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000001045 · Cited by 69 · see citing works
Holwerda, A. M., Kouw, I. W., Trommelen, J., Halson, S. L., Wodzig, W. K., Verdijk, L. B., & van Loon, L. J. (2016) · The Journal of Nutrition · doi:10.3945/jn.116.230086 · Cited by 67 · see citing works
Snijders, T., Trommelen, J., Kouw, I. W. K., Holwerda, A. M., Verdijk, L. B., & van Loon, L. J. C. (2019) · Frontiers in Nutrition · doi:10.3389/fnut.2019.00017 · Cited by 67 · see citing works
Holwerda, A., Overkamp, M., Paulussen, K., Smeets, J., van Kranenburg, J. V., Backx, E. M. P., Gijsen, A., Goessens, J., Verdijk, L., & van Loon, L. V. (2018) · Journal of NutriLife · doi:10.1093/jn/nxy169 · Cited by 61 · see citing works
Knuiman, P., van Loon, L. J. C., Wouters, J., Hopman, M. T. E., & Mensink, M. (2019) · American Journal of Clinical Nutrition · doi:10.1093/ajcn/nqz093 · Cited by 34 · see citing works
Protein Supplementation Does Not Augment Adaptations to Endurance Exercise Training
Jonvik, K. L., Paulussen, K. J. M., Danen, S. L., Ceelen, I. J. M., Horstman, A. M. H., Wardenaar, F. C., van Loon, L. J. C., & van Dijk, J. (2019) · Medicine & Science in Sports & Exercise · doi:10.1249/mss.0000000000002028 · Cited by 28 · see citing works
Protein timing during the day and its relevance for muscle strength and lean mass
Buckner, S. L., Loenneke, J. P., & Loprinzi, P. D. (2018) · Clinical Physiology and Functional Imaging · doi:10.1111/cpf.12440 · Cited by 11 · see citing works
Smeuninx, B., & McKendry, J. (2016) · The Journal of Physiology · doi:10.1113/jp273343 · Cited by 4 · see citing works
Flagged first, then by citations
Cited by
Sorted by citations
Bonilla, D. A., Pérez-Idárraga, A., Odriozola-Martínez, A., & Kreider, R. B. (2020) · International Journal of Environmental Research and Public Health · doi:10.3390/ijerph18010103 · Cited by 77 · see citing works
Derbyshire, E. J., Theobald, H. E., Wall, B. T., & Stephens, F. B. (2023) · Journal of Nutritional Science · doi:10.1017/jns.2023.29 · Cited by 31 · see citing works
Carbone, J. W., Phillips, S. M., Weaver, C. M., Hughes, J. M., & Pasiakos, S. M. (2024) · Advances in Nutrition · doi:10.1016/j.advnut.2024.100347 · Cited by 15 · see citing works
Anabolic signals and muscle hypertrophy – Significance for strength training in sports medicine
Behringer, M., Heinrich, C., & Franz, A. (2025) · Sports Orthopaedics and Traumatology · doi:10.1016/j.orthtr.2025.01.002 · Cited by 9 · see citing works
Bonilla, D. A., Stout, J. R., Gleeson, M., Campbell, B. I., Escalante, G., Rojas‐Valverde, D., Petro, J. L., Kreider, R. B., & Odriozola-Martínez, A. (2025) · Life · doi:10.3390/life15060867 · Cited by 10 · see citing works
Valenzuela, P. L., Alejo, L. B., Montalvo‐Pérez, A., Ojanguren, D., Górriz, M., Aldazabal, I. P., Ozcoidi, L. M., Lucía, A., & Barranco‐Gil, D. (2023) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2023.2166366 · Cited by 8 · see citing works
Pre-Sleep Casein Supplementation, Metabolism, and Appetite: A Systematic Review
Cruz, J. D., & Kahan, D. (2021) · Nutrients · doi:10.3390/nu13061872 · Cited by 8 · see citing works
Barrea, L., Verde, L., Camajani, E., Annunziata, G., Mollica, M. P., Minnetti, M., Trinchese, G., Losignore, P., Colao, A., Ferlin, A., et al. (2026) · Current Nutrition Reports · doi:10.1007/s13668-026-00731-x · Cited by 7 · see citing works
Daily protein distribution patterns in professional and semi-professional male Rugby Union players
Roberts, C. J., Gill, N., Darry, K., Posthumus, L. R., & Sims, S. T. (2022) · The Journal of Sport and Exercise Science · doi:10.36905/jses.2022.01.05 · Cited by 5 · see citing works
UYKU ÖNCESİ PROTEİN ALIMININ KAS PROTEİN SENTEZİ, KÜTLESİ VE KUVVETİ ÜZERİNE AKUT VE KRONİK ETKİLERİ
Erdoğmuş, T. N., & Aras, D. (2021) · Ankara Üniversitesi Beden Eğitimi ve Spor Yüksekokulu SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi · doi:10.33689/spormetre.914142 · Cited by 1 · see citing works
Yıldız, N., Coşkun, H., Tanal, M., Baş, M., & Sağlam, D. (2025) · Nutrients · doi:10.3390/nu17172750 · Cited by 1 · see citing works
Leucine-enriched amino acid supplement and use in stroke
Ikeda, T., & Morotomi, N. (2023) · Elsevier eBooks · doi:10.1016/b978-0-323-90052-2.00022-6
Araújo, V., Mainard, L., & Pimentel, G. D. (2022) · Braspen Journal · doi:10.37111/braspenj.2022.37.2.03
SPORCU PERFORMANSINI ARTIRAN GÜNCEL BESİN TAKVİYELERİ
Bor, H. (2025) · Ankara Üniversitesi Beden Eğitimi ve Spor Yüksekokulu SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi · doi:10.33689/spormetre.1535816 · Cited by 1 · see citing works
Klemp, A., Ormsbee, M. J., Yeh, M., Sokolowski, C. M., Kim, D., Panton, L. B., & Kim, J. (2025) · Journal of the International Society of Sports Nutrition · doi:10.1080/15502783.2025.2519511
Top 5 Dietary Supplements for Bodybuilders
Haubenstricker, J. E., & Roberts, B. M. (2025) · Strength and conditioning journal · doi:10.1519/ssc.0000000000000925
Galasso, M., Camajani, E., Procaccio, L., Verde, L., Barrea, L., Muscogiuri, G., & Caprio, M. (2026) · L Endocrinologo · doi:10.1007/s40619-026-01828-9
Corsetti, G., & Pasini, E. (2026) · Frontiers in Nutrition · doi:10.3389/fnut.2026.1970280
Anjos, A., Gouraud, É., Jaber, M., Zaabi, I. A., Goncalves, N., Mheiri, N. A., Mysore, S. B., & Rahoomi, A. (2026) · Pediatric Exercise Science · doi:10.1123/pes.2025-0145
- Authors
- Reis, C. E. G., Loureiro, L. M. R., Roschel, H., & da Costa, T. H. M.
- Affiliations
- Universidade de Brasília (BR)
- Universidade de São Paulo (BR)
- Corresponding author
- Reis, Caio E.G.
- Venue
- Journal of Science and Medicine in Sport
- Publisher
- Elsevier BV
- Published
- 2021-02
- Volume
- 24
- Issue
- 2
- Pages
- 177-182
- ISSN
- 1440-2440 (ISSN-L)
- OpenAlex
- W3048040022
- Cited by
- 19
- References
- 38
- Citations by year
- 2026: 4 · 2025: 6 · 2024: 1 · 2023: 3 · 2022: 2 · 2021: 2 · 2020: 1
- FWCI
- 0.23
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Journal of science and medicine in sport (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
- Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
- Keywords
- casein, resistance training, muscle mass, muscle strength, muscle fiber cross-sectional area, older men, young men, protein timing, dietary intervention
- MeSH terms
- Adult, Aged, Caseins, Humans, Muscle Proteins, Sleep, Time Factors, Muscle, Skeletal, Muscle Strength, Resistance Training
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
Are you an author, or do you see a problem with this page? Request a review
