The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update
Open accessAbstract
This review provides an update on recent research assessing the effect of pre-sleep protein ingestion on muscle protein synthesis rates during overnight sleep and the skeletal muscle adaptive response to exercise training. Protein ingested prior to sleep is effectively digested and absorbed during overnight sleep, thereby increasing overnight muscle protein synthesis rates. Protein consumption prior to sleep does not appear to reduce appetite during breakfast the following day and does not change resting energy expenditure. 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. Protein ingestion before sleep is hypothesized to represent an effective nutritional strategy to preserve muscle mass in the elderly, especially when combined with physical activity or muscle contraction by means of neuromuscular electrical stimulation. In conclusion, protein ingestion prior to sleep is an effective interventional strategy to increase muscle protein synthesis rates during overnight sleep and can be applied to support the skeletal muscle adaptive response to resistance-type exercise training.
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Positive effects of pre-sleep nutrition have been found particularly in resistance-type exercise training.
“Although the positive effects of pre-sleep nutrition have been found particularly in resistance-type exercise training [153], more research is needed in endurance-trained athletes considering recent findings showed no improvement [154].”
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 [153]
During chronic training, protein ingested before sleep appears to be an effective strategy to increase muscle protein synthesis overnight.
“During chronic training, protein ingested before sleep appears to be an effective strategy to increase muscle protein synthesis overnight (for review, see [70]).”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [70]
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- Authors
- Snijders, T., Trommelen, J., Kouw, I. W. K., Holwerda, A. M., Verdijk, L. B., & van Loon, L. J. C.
- Affiliations
- Maastricht University Medical Centre (NL)
- Corresponding author
- Snijders, Tim
- Venue
- Frontiers in Nutrition
- Publisher
- Frontiers Media SA
- Published
- 2019-03-06
- Volume
- 6
- Pages
- 17-17
- ISSN
- 2296-861X (ISSN-L)
- PMC
- PMC6415027
- OpenAlex
- W2919951666
- Cited by
- 67
- References
- 46
- Citations by year
- 2026: 6 · 2025: 6 · 2024: 6 · 2023: 8 · 2022: 9 · 2021: 14 · 2020: 14 · 2019: 4
- FWCI
- 1.19
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- Locations
- Frontiers in Nutrition (publishedVersion, cc-by)
- Europe PMC (PubMed Central) (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- Research Publications (Maastricht University) (publishedVersion, cc-by)
- Socio-Environmental Systems Modeling (acceptedVersion, cc-by)
- Research Bank (Australian Catholic University) (submittedVersion)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion, cc-by-sa)
- Research Publications (Maastricht University) (submittedVersion, other-oa)
- 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
- muscle protein synthesis, nocturnal sleep, skeletal muscle adaptation, resistance training, muscle mass and strength, appetite, resting energy expenditure, protein digestion and absorption, neuromuscular electrical stimulation
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