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Cited by 16Muscle metabolism and nutritionExercise and Physiological ResponsesSports Performance and Training

Pre-Bed Casein Protein Supplementation Does Not Enhance Acute Functional Recovery in Physically Active Males and Females When Exercise is Performed in the Morning

Open access
Apweiler, Eva, Wallace, David, Stansfield, Sarah, Allerton, Dean M., Brown, Meghan A., Stevenson, Emma J., Clifford, Tom·2018·Sports
DOI 10.3390/sports7010005PMC PMC6359469
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Abstract

This study examined whether consuming casein protein (CP) pre-sleep could accelerate acute recovery following muscle-damaging exercise. Thirty-nine active males and females performed 100 drop jumps in the morning, consumed their habitual diet during the day, and then within 30 min pre-bed consumed either ~40 g of CP (n = 19) or ~40 g of a carbohydrate-only control (CON) (n = 20). Maximal isometric voluntary contractions (MIVC), countermovement jumps (CMJ), pressure-pain threshold (PPT), subjective muscle soreness and the brief assessment of mood adapted (BAM+) were measured pre, 24 and 48 h following the drop jumps. MIVC decreased in CP and CON post-exercise, peaking at 24 h post (CP: −8.5 ± 3.5 vs. CON: −13.0 ± 2.9%, respectively); however, no between-group differences were observed (p = 0.486; ηp2 =0.02). There were also no group differences in the recovery of CMJ height, PPT and BAM+ (p > 0.05). Subjective muscle soreness increased post-exercise, but no group differences were present at 24 h (CP: 92 ± 31 mm vs. CON: 90 ± 46 mm) or 48 h (CP: 90 ± 44 mm vs. CON: 80 ± 58 mm) (p > 0.05). These data suggest that pre-bed supplementation with ~40 g of CP is no more beneficial than CON for accelerating the recovery following muscle-damaging exercise.

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  • Studies that have examined pre-sleep protein ingestion have shown efficacy in improving overnight MPS, various indices of recovery, and longitudinal improvements in strength and performance when consumed after an evening bout of exercise.

    “studies that have examined pre-sleep protein ingestion have shown efficacy in improving overnight MPS, various indices of recovery, and longitudinal improvements in strength and performance when consumed after an evening bout of exercise [258].”

    From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [258]

    The Introduction and Discussion report increased overnight MPS and improved recovery measures in studies involving evening exercise. The Discussion also mentions a 12-week training study, but pre-sleep and daytime casein produced similar gains in strength and size; our copy does not establish longitudinal improvements in strength and performance specifically from protein consumed before sleep after evening exercise. This paper’s own morning-exercise study found no acute recovery benefit. (LLM, conf=0.88)

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  • Pre-sleep feeding strategies appear to be most efficacious for recovery when consumed after an evening workout when compared to a morning workout.

    “it appears to be most efficacious for recovery when consumed after an evening workout when compared to a morning workout [258–260]”

    From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [258]

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Authors
Apweiler, E., Wallace, D., Stansfield, S., Allerton, D. M., Brown, M. A., Stevenson, E. J., & Clifford, T.
Affiliations
  • Maastricht University (NL)
  • Newcastle University (GB)
  • University of Gloucestershire (GB)
Corresponding author
Clifford, Tom
ORCID
Venue
Sports
Publisher
MDPI AG
Published
2018-12-28
Volume
7
Issue
1
Pages
5
ISSN
2075-4663 (ISSN-L)
DOI
10.3390/sports7010005
PMC
PMC6359469
OpenAlex
W2906837699
Cited by
16
References
29
Citations by year
2026: 1 · 2025: 4 · 2024: 1 · 2023: 4 · 2022: 1 · 2021: 2 · 2020: 3
FWCI
0.69
Type
journal article
Language
en
Open access
Licence
Locations
  • Sports (publishedVersion, cc-by)
  • Europe PMC (PubMed Central) (publishedVersion, cc-by)
  • PubMed Central (publishedVersion, cc-by)
  • PubMed (publishedVersion)
  • Research Repository (University of Gloucestershire) (acceptedVersion)
  • Research Repository (University of Gloucestershire) (submittedVersion)
  • DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion, cc-by-sa)
  • Figshare (submittedVersion, cc-by)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Keywords
casein, acute recovery, drop jump, muscle soreness, countermovement jump, pressure pain threshold, mood, carbohydrate supplementation, morning exercise

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