On the other hand, whey stimulates protein synthesis greater than casein3. And that increase in protein synthesis at night results in muscle and strength gains.
Therefore, it stands to reason that you could also have a whey protein shake before bed and get similar results.
Is It Ever Bad to Drink A Protein Shake Before Bed?
For certain people in specific situations, drinking a protein shake before bed is not beneficial. For example, if you have a sedentary lifestyle, having protein before bed could add unnecessary calories to your diet.
Also, you may be better off skipping the shake if you notice you have trouble sleeping when you eat before bed. Your quality sleep is just as crucial to your overall progress.
Does Having Protein Before Bed Keep You Awake?
Some people might notice that having a protein shake before bed makes it harder to fall asleep. This effect may be most noticeable if you have multiple large meals leading up to bedtime, especially those containing carbs.
However, a low-calorie and low-carb protein shake usually won’t have a noticeable effect on your sleep.
Should I Have a Protein Bar Before Bed?
Protein bars are even faster and more convenient than a protein shake. However, protein bars generally have other ingredients like sugar to make them taste better.
As a result, a protein bar is more likely to raise your blood sugar and promote fat storage at night. So they are not the ideal bedtime snack.