A Protein Shake Before Bed Revs Your Metabolism: Burn Fat + Build Muscle as You Sleep
Not into shakes? No problem! Our experts suggest other protein-rich fare too
When you think of a late-night snack, your mind likely goes to indulgent treats like chocolate, ice cream or even the savory comfort of popcorn. But it turns out that drinking a protein shake before bed isn’t just a healthier swap—it can actually help your body build metabolism-boosting muscle tissue while you’re sound asleep. Not only does that aid with weight loss, but it can also help ward off age-related muscle loss known as sarcopenia. Here we explore the benefits of consuming protein before bed, plus what types deliver the best results.
Protein supports weight loss, muscle and bone health
Even if we don’t notice the change, age naturally brings muscle and bone density loss. That’s a problem, since weak muscles can make it harder to do everyday activities like carry a bag of groceries or stay steady on your feet. And brittle bones (a.k.a. osteoporosis) make us more prone to painful breaks.
You may already be in the habit of sipping a protein shake post-workout, but the drinks are not just for supporting your exercise efforts. One of the best ways to protect our bones is by stimulating muscle growth, and protein-filled meals are a great place to start.
Woman's World Answers
“Adequate protein intake is important for maintaining muscle mass and strength,” confirms Megan Hiles, MD, MBA, FACP, Director of the Wellness and Prevention Clinics at National Jewish Health. “Consuming enough protein helps prevent sarcopenia. Higher protein intake is also associated with better bone health. The combination of adequate protein intake and regular physical activity is particularly powerful.”
Protein not only supports muscle health but also helps you shed stubborn unwanted pounds that may have accumulated thanks to hormone fluctuations that become more common after age 50.
“Adequate protein intake is essential for developing and maintaining lean muscle mass, promoting metabolic health and regulating hormone balance,” says Will Haas, MD, MBA, Founder & CEO of VYVE Wellness. “This is particularly important for women during menopause and beyond.”
The benefits of a protein shake before bed
To build more metabolism-revving muscle, consider adjusting when you eat your protein. Research in the Journal of Science and Medicine in Sport found that consuming 20 to 40 grams of protein before bed supported overnight recovery and muscle growth in participants.
But why does bedtime protein, specifically, help increase muscle mass? “Sleep serves as a crucial recovery period for our bodies,” says Dr. Haas. “Additional protein during this time supplies muscles with the necessary building blocks for repair and growth.”
Our bodies carry out this repair work inside the muscle cells. “Pre-sleep protein intake stimulates whole-body protein synthesis rates overnight, improving muscle recovery,” adds Dr. Hiles.
What’s more, a study in Nutrients found that those who enjoyed small (about 150-calorie) protein-rich drinks before bed had improved morning metabolism, meaning their bodies naturally burned more calories all through the night.
What type of protein shake should you have before bed?
When it comes to the type of protein shake you enjoy, recipes that include whey protein powder or plant-based protein powders (such as soy or pea protein) are both smart choices and will support your muscle-building efforts. Ideally, you should sip your protein shake at least 30 minutes before bed, or even earlier if you’re prone to acid reflux or GERD.
“Aim for 20 to 40 grams of protein before sleeping to aid muscle recovery,” recommends Dr. Haas. “Shakes are the preferred option as they are less likely to disrupt sleep than a whole-food-based snack.” You can either stir a scoop of protein powder into water and sip, or you can blitz a small shall by combining protein powder, plant Greek yogurt and your favorite fruit (hint: cherries contain melatonin, a natural sleep aid!).
Protein shake alternatives
Not into whipping up a protein shake before bed? “A protein-rich dinner, such as salmon with lentils, also provides an excellent base if your diet is low in protein,” says Dr. Haas.
And if you’re looking for protein-rich versions of classic nighttime snacks, Dr. Hiles has you covered. “Milk, yogurt or cottage cheese are good sources of casein protein that is digested slowly and aids in muscle recovery,” says Dr. Hiles. “Nuts such as almonds or seeds such as chia seeds are good plant-based protein sources.”
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