When it comes to fitness and muscle growth, most athletes focus on hard, high-energy workouts. But in the process, they overlook one of the most powerful tools for muscle growth: rest. While training hard breaks your muscles down, recovery is where the real gains happen, and that requires two central elements, protein and sleep.
It turns out, what you eat before bed boosts your body’s ability to repair and grow muscle overnight. Research shows that consuming protein before bed can boost human growth hormone, fuel muscle protein synthesis, and build stronger muscles.
Ready to learn more about the connection between sleep and muscle growth? Read on to learn why sleep matters for muscle recovery, how protein before bed supports muscle repair, tips for maximizing your muscle recovery during sleep, and why the best time to drink a protein shake may be just before bed.
Why Sleep Matters for Muscle Recovery
Did you know sleep and muscle growth are linked? Sleep is the most important time of day when it comes to your muscle growth. As you sleep, your body increases production of a hormone known as human growth hormone, which plays an essential role in muscle tissue growth and repair. The bulk of its production occurs in a stage of sleep known as slow-wave sleep, or SWS, which typically takes place in the early part of the night.
Studies have shown how central sleep is to the production of human growth hormone and subsequent muscle recovery. According to one study, participants whose sleep declined from good to poor lost muscle mass and gained fat mass. On the other hand, participants whose sleep improved from poor to good retained muscle mass and lost fat mass.
How Protein Supports Muscle Repair
Sleep and muscle recovery are also connected. Human growth hormone supports a crucial process for muscle recovery known as muscle protein synthesis. Intense exercise causes microtears in your muscle fibers, which weaken them. Muscle protein synthesis allows your body to build new proteins to repair these tiny tears and help your muscles grow stronger.
While human growth hormone doesn’t repair muscles itself, it’s the signal that tells your body to begin the repair process. When human growth hormone production increases, it triggers your body’s uptake of amino acids, the building blocks of proteins. During muscle protein synthesis, your body assembles those amino acids into the proteins that repair your muscles.
Protein and muscle repair are a two-way street. Protein is the body’s primary source of the amino acids used during muscle recovery. Just as your body uses sleep to build the proteins that repair your muscles, it needs external sources of protein to begin the process.
In order to effectively repair your muscles during sleep, your body needs a strong supply of amino acids—and that means protein. Consuming protein before bed in addition to protein before a workout supplies your body with the amino acids it needs to repair your muscles. To support essential muscle growth, look to easy protein sources that are easily digestible and won’t leave you feeling bloated, gassy, or uncomfortable during the night.
Protein Before Bed: What the Research Says
Science shows a direct correlation between protein, sleep, and muscle growth. One study found that consuming protein before bed resulted in a greater protein synthesis rate and increased muscle mass and strength, without negatively affecting appetite or metabolism. More research found that, when combined with resistance training, 20 and 40 grams of protein intake for women and men 30 minutes before bed led to increased muscle mass and strength. An additional study supported these findings: consuming 45 grams of protein 30 minutes before sleep increased protein synthesis rates during sleep.
It’s clear that protein intake before bed increases overnight recovery and supports muscle growth—but not all proteins are created equal:
- Whey protein: This protein source is derived from milk. While it is quick-digesting and rich in amino acids, it can cause bloating and discomfort that reduce sleep quality and, in turn, limit muscle growth.
- Casein protein: Casein protein is also derived from milk. Like whey, it’s rich in amino acids, but it’s slow to digest, making it not an ideal protein to drink before or after a workout. It can also cause digestive issues in some.
- Collagen protein: Collagen protein is derived from animals. It’s fast-acting and easy to digest, particularly the nano-hydrolyzed collagen protein in Frog Fuel. While collagen isn’t naturally rich in amino acids, Frog Fuel is fortified with six essential amino acids for a complete protein that supports muscle growth and repair during sleep.
Tips for Maximizing Muscle Recovery While You Sleep
Interested in maximizing your muscle recovery while you sleep? Follow this nighttime routine for the best possible results:
- Eat a balanced dinner: Lean proteins, complex carbs, and veggies provide ample nutrition to refuel your glycogen stores and begin the muscle recovery process.
- Drink protein 30 minutes before bed: Consuming a Frog Fuel protein recovery shot 30 minutes before bed provides essential amino acids for muscle protein synthesis.
- Follow good sleep hygiene: Support your best muscle recovery by setting the stage for deep sleep. More on sleep hygiene below.
- Schedule your bedtime to allow enough sleep: Most people need between 7 and 9 hours of sleep each night for proper recovery. Schedule your bedtime accordingly.
Sleep hygiene can make the difference between poor quality and effective, restorative sleep. Follow these tips to improve your sleep hygiene:
- Keep your bedroom quiet and dark: Light and noise dramatically affect sleep quality. Draw the blinds and eliminate unnecessary noise before bed every night.
- Limit screen time: Your phone, TV, and other screens emit blue light that disrupts your circadian rhythm. Limit these at least 1 hour before bed.
- Stay away from alcohol and caffeine: Both substances affect the quality of your sleep. Don’t consume caffeine after noon and avoid alcohol whenever possible.
- Keep naps to a minimum: A lengthy nap in the middle of the day hurts your quality of sleep at night. If you need to nap, keep it to 30 minutes or less.
Common Questions About Protein and Sleep
Can you take protein before bed and still lose weight?
Yes—in fact, it may help. Protein requires considerably more energy to digest than carbs or fat. Your body works harder to digest it and burns more calories in the process. Consuming protein before bed boosts your metabolism and aids in weight loss. It may also help with late night cravings and keep you fuller, longer.
Will protein before bed disrupt sleep?
Generally speaking, there’s no evidence that consuming protein before bed disrupts sleep. That said, some people find that consuming dairy-based protein sources like whey and casein can cause bloating and discomfort, which can lead to a lower quality of sleep.
Is it safe to drink protein every night?
Not only is it safe to drink protein nightly, but it’s beneficial, too. A nighttime dose of collagen protein 30 minutes before bed can improve muscle repair and increase muscle growth.
The Frog Fuel Difference
For a protein source that’s friendly to your digestive system and provides the nutrients you need for muscle growth and repair, there’s no better choice than Frog Fuel. This power protein is derived from nano-hydrolyzed collagen, which is reduced to 1% of its original size for easy digestion and rapid nighttime absorption.
Frog Fuel is then fortified with the amino acids your body needs for muscle protein synthesis, including tryptophan, histidine, methionine, glutamine, cysteine, and taurine. This makes a complete protein source that’s more effective than traditional sources of collagen protein.
Thousands of athletes report quicker recovery, fewer aches, and better next-day readiness.
“Excellent source, doesn’t slow you down, energy rises, powers you right back up. At night I can feel the positive effects on my joints and muscles!”
Drink Frog Fuel protein before or after a workout and just before bed for the best possible results.
Final Notes
If your workout routine is all about hard work without ample recovery, it’s time to change your priorities. Combining protein with plenty of high-quality sleep gives your body the fuel it needs to restore and repair, and results in your best muscle growth yet.
Ready to incorporate protein into your nighttime routine? Try Frog Fuel collagen protein supplements before bed and discover the difference protein and sleep can make.
