For years, the advice around eating before bed was pretty clear: Don’t do it! Late-night snacking was framed as something to avoid—bad for your metabolism, disruptive to sleep, and not conducive to most health goals. But like many things in the wellness world, that narrative is starting to shift, particularly when it comes to protein.
In fact, recent research exploring the importance of both total daily protein intake and the timing of that intake suggests that consuming protein before hitting the hay might offer some benefits. This practice, now referred to as “pre-sleep protein,” involves having a small, protein-rich snack in the evening—and it’s become especially popular among patients taking GLP-1 medications, biohackers, and more, according to registered dietitian Sylvia Klinger, R.D., founder of Hispanic & Multicultural Nutrition Communications.
So, is pre-sleep protein actually worth the hype or just another wellness trend? Ahead, experts break down the benefits, the research, and how to approach pre-sleep protein in a way that makes sense for your routine.
- ABOUT OUR EXPERTS: Sylvia Klinger, R.D., is a registered dietitian and founder of Hispanic & Multicultural Nutrition Communications. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopath and the director of Arizona Natural Medicine. Rachel Corradetti-Sargeant, N.D., is a naturopathic doctor at Conceive Health.
The Benefits of Pre-Sleep Protein
So, what’s the big deal about downing some protein before getting to bed? “During sleep, the body goes through a long fasting period,” explains naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. By supplying your body with amino acids before this long overnight fast, you ensure it has the building blocks available to support a variety of functions, including muscle recovery, lean mass preservation, and exercise adaptation.
Another driver of its popularity has to do with its purported ability to regulate cortisol and balance blood sugar. “Protein before bed is an appealing, low-effort strategy for overall metabolic and recovery support,” says Rachel Corradetti-Sargeant, N.D., a naturopathic doctor at Conceive Health.
Here’s a closer look at how pre-sleep protein can benefit your body.
1. Supports Overnight Muscle Repair and Growth
One of the biggest reasons pre-sleep protein has gained traction is thanks to its potential to support muscle repair and growth while you sleep. “Consuming protein before bed is associated with increased muscle mass and strength–especially when paired with resistance training,” explains functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. Research suggests that having protein before bed increases amino acid availability overnight, helping to sustain muscle protein synthesis (the process your body uses to rebuild and strengthen muscle tissue) while you rest.
2. May Support Faster Post-Workout Recovery
As some fitness-minded folks might know, adding protein before bed may enhance recovery while you sleep. In fact, research suggests that consuming protein—particularly slow-digesting options like casein—before sleep can enhance muscle protein synthesis during the night, which plays a key role in repairing exercise-induced muscle damage, explains Volpe.
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In one study, athletes who consumed 40 grams of casein protein before bed experienced greater improvements in recovery compared to those who consumed lower amounts or a placebo. Over time, this kind of overnight support may both relieve soreness and improve future performance, adds Lane.
3. Helps Preserve Muscle Mass
As we age, maintaining muscle becomes even more important—not just for strength, but for supporting metabolism, mobility, and overall health, according to Lane. Some research suggests that spreading protein intake more evenly throughout the day—including into the evening—may help support muscle maintenance over time, with one study showing that this approach increased 24-hour muscle protein synthesis by about 25 percent compared to a more skewed intake pattern. This may be especially useful for older adults to offset that natural decline in muscle that comes along with aging, Lane adds.
4. Supports Blood Sugar Stability
Protein is naturally more satiating than carbs or fat, meaning it can help you feel fuller for longer. So having a protein-rich snack in the evening may come in handy for curbing late-night hunger pangs while also supporting more stable blood sugar levels overnight, according to Lane. That steadiness can carry into the next day as well, helping reduce energy dips and keep cravings in check. Some emerging research also suggests that evening protein intake may help stabilize glucose levels overnight, though more data is still needed, according to Corradetti-Sargeant.
5. Might Give Metabolism a Boost
Pre-sleep protein is certainly no magic fix, but it may offer some subtle metabolic benefits, especially when paired with resistance training, explains Volpe. Over time, building and maintaining muscle can support a higher metabolic rate, since muscle tissue requires more energy to sustain than fat. “Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat,” she says. So, if downing some protein before bed supports your muscle-building mission, then it’s also good news for your metabolism long-term.
Does Protein Before Bed Negatively Affect Sleep or Digestion?
One of the biggest concerns around eating before bed is whether it interferes with sleep or digestion. The good news is that current research shows both are unlikely.
Studies show that protein consumed before sleep is effectively digested and absorbed overnight, without causing digestive disruption in most people.
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There is also little evidence to suggest that protein negatively affects sleep quality in healthy adults, according to Klinger. In fact, getting enough protein overall may actually support better sleep, thanks in part to amino acids like tryptophan, which play a role in producing serotonin and melatonin—key hormones involved in regulating sleep cycles.
Who Might Benefit Most From Pre-Sleep Protein?
Pre-sleep protein isn’t necessary for everyone, but it may be especially helpful for certain groups, according to Volpe:
- People who do regular resistance training (especially in the evening)
- Athletes looking to optimize recovery and performance
- Older adults aiming to maintain muscle mass
- Individuals with reduced appetite, including those taking GLP-1 medications
How to Try It
If you’re curious about incorporating protein before bed, experts suggest keeping it simple. Lane suggests aiming for about 20 to 30 grams of protein about 30 to 60 minutes before you plan to go to sleep. “This amount appears sufficient to support overnight recovery without making you feel overly full,” she says.
Now, what to eat? Lane recommends opting for slow-digesting protein that releases amino acids gradually while you sleep. Try a serving of Greek yogurt, a small bowl of cottage cheese, a glass of milk, or a protein shake. “The key is keeping it light and protein-focused,” she suggests. If you’re opting for protein powder, choose casein (a slow-digesting protein found in foods like milk, Greek yogurt, and cottage cheese) over whey protein, which is digested more quickly and less ideal for sustaining amino acid levels throughout the night, Volpe explains.
If you want to maximize the sleep-supporting amino acid tryptophan, go for foods like dairy, eggs, poultry, and soy-based options, Klinger adds. “These naturally contain tryptophan, making them easy, functional choices if you’re considering a small protein-rich snack before bed,” she says.
The Bottom Line
Of course, not everyone needs to start chugging protein shakes before bed. Total daily protein intake still matters most. Still, as interest in muscle health, metabolism, and longevity continues to grow, experts suggest the timing of your intake really can move the needle—and that consuming some protein close to bedtime can be a helpful hack.