If you want to build muscle and strength as quickly as possible, you should eat protein before bed…but probably not for the reasons you think.

When it comes to getting fit, or getting good at anything, really, there are two distinct phases:

1. Learning and applying the fundamentals.
2. Learning and applying ways to optimize your results.

And if you want to build muscle and strength faster, eating protein before bed can help…

…but it’s not nearly as important as some people would have you believe.

You see, eating protein before bed falls squarely in bucket #2 above. If you don’t have the fundamentals in place, such as…

  • properly calculating and counting your calories and macros…
  • emphasizing heavy, compound weightlifting in your training…
  • following a sensibly designed workout program…

…when you eat protein simply won’t matter.

And nor will many other things, like what types of supplements you take, how many carbs you eat, how “clean” your diet is, how often you change up your workouts, and much more.

Once you have #1 squarely in place (fundamentals), though, and you’re looking for ways to get more out of your training, then it makes sense to start dipping into #2 (optimization).

And this episode will help.

References

http://ajcn.nutrition.org/content/90/5/1244.abstract

https://www.ncbi.nlm.nih.gov/pubmed/11255140

http://jn.nutrition.org/content/138/11/2198

https://www.ncbi.nlm.nih.gov/pubmed/21917635

https://www.ncbi.nlm.nih.gov/pubmed/22330017

https://www.ncbi.nlm.nih.gov/pubmed/25926415

https://www.ncbi.nlm.nih.gov/pubmed/23768612

https://www.researchgate.net/publication/19137133_Thermic_effect_of_feeding_carbohydrate_fat_protein_and_mixed_meal_in_lean_and_obese_subjects

https://www.ncbi.nlm.nih.gov/pubmed/7598063

https://www.ncbi.nlm.nih.gov/pubmed/9155494

http://ajcn.nutrition.org/content/79/5/899S.full

https://www.ncbi.nlm.nih.gov/pubmed/18469287

http://jn.nutrition.org/content/136/2/533S

https://www.ncbi.nlm.nih.gov/pubmed/11122558

https://www.ncbi.nlm.nih.gov/pubmed/24450500

https://www.ncbi.nlm.nih.gov/pubmed/19056590

https://www.ncbi.nlm.nih.gov/pubmed/25026454

https://www.ncbi.nlm.nih.gov/pubmed/20844186

https://www.ncbi.nlm.nih.gov/pubmed/9405716

https://www.ncbi.nlm.nih.gov/pubmed/16779921

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