As we age, muscle loss (sarcopenia) becomes a concern. Studies show that older adults who consume protein before sleep experience better muscle retention. This habit can help maintain strength, independence, and overall health later in life.
Best Protein Sources Before Bed
Casein protein (found in Greek yogurt, cottage cheese, or protein powder)
Lean meats like chicken or turkey
Eggs or egg whites
Plant-based proteins like tofu, edamame, or pea protein powder
FAQ
Q: Won’t eating before bed cause weight gain?
Not necessarily. It depends on your total calorie intake. A light, protein-focused snack is unlikely to cause fat gain and may even support metabolism.
Q: How much protein should I eat before bed?
Research suggests 20–40 grams of high-quality protein is effective for muscle repair and recovery overnight.
Q: Can I just have a protein shake?
Yes! A casein-based shake or even a whey shake with added healthy fats can work well. Casein is preferable for slow release, but whey is still beneficial.
