Drinking Protein Shakes Before Bed for Muscle Recovery and Growth

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Protein is an essential macronutrient that the body needs for a number of processes, including repairing tissues, producing hormones and building muscle. According to Harvard Health, active adults looking to grow muscle need to consume at least 1.2 grams of protein per kilogram of body weight. Meat, fish and dairy are all great sources of this nutrient, but can be time-consuming to prepare. If you’re trying to hit your macro goal after a long day, a convenient, and often delicious, way to pack in extra protein is through protein shakes.

In this comprehensive guide, we’ll discuss our picks for the best protein shakes to drink before bed for optimal muscle growth and recovery. Aided by expert advice from a dietitian nutritionist and a personal trainer, we’ll share the science behind drinking a protein shake at night to help you meet your fitness goals. And we’ll discuss everything you need to know about these products, including ingredients, taste, overall nutritional value and who each shake is best for.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Benefits of Drinking a Protein Shake Before Bed

According to the International Society for Sports Nutrition, the best time to consume protein for muscle growth is in the two-hour period following a workout. However, recent research suggests that drinking a protein shake at night has its own unique muscle-building benefits.

Drinking a protein shake right before bed is an easy and effective way to add more protein to your diet. “Taking between 30-40 grams of protein before bed can promote weight loss and muscle regeneration and development due to muscle protein synthesis, which is the biological process of building new protein cells to rebuild and repair muscle tissue via amino acids," says Alexandre Folacci, M.S., C.P.T., an award-winning New York City-based personal trainer.

Some protein shakes are individually packaged and ready to drink, while others are the kind you make yourself by mixing protein powder with water or your beverage of choice. 

The protein powders listed below each have between 20 and 28 grams of protein per serving. We chose both animal-based and plant-based products, so you can find a powder that fits your unique dietary needs. Additionally, each product on this list is low in sugar, which is ideal because they “won’t cause a sugar rush that will delay your sleep,” says Folacci.

Our Favorite Protein Shake Products

Transparent Labs Whey Protein Isolate

Transparent Labs Whey Protein Isolate has the most protein of all the powders on our list—a whopping 28 grams per serving. It has just one gram of carbs and less than a gram of sugar per serving, making it a nice option for those on low-carb diets.

It’s made from 100 percent grass-fed whey sourced from hormone-free cows, and is free from preservatives, food dyes and gluten. It also doesn’t use artificial sweeteners; it’s sweetened with stevia, which is a dietitian-favorite natural sweetener. Transparent Labs offers this powder in two flavors: French Vanilla and Milk Chocolate.

This protein powder is particularly effective because it uses whey protein isolate. “Isolates are more bioavailable/absorbable than concentrates since they isolate the whey protein. An isolate will get you more bang for your buck both financially and metabolically,” says Samantha Coogan, M.S., R.D.N., a program director in nutrition and dietetics at the University of Nevada, Las Vegas.

Related: Whey Protein Concentrate vs Whey Isolate: How Are They Different and Which One is Right for You?

Pros:

• 28 grams of protein per serving
• No artificial sweeteners
• Tastes great (we've tested it!)

Cons:

• Only available in two flavors currently
• Not suitable for those following a plant-based diet

Huge Whey

Huge Whey is one of the more affordable options on our list, at less than $50 for 30 servings at the time of writing. Each 38.4-gram serving of Huge Whey packs in 25.5 grams of protein, 2.5 grams of carbs and two grams of fat. It also contains five branched-chain amino acids (BCAAs), which studies show help promote muscle protein synthesis.

Huge Whey is made from a blend of whey protein concentrate and whey protein isolate. Whey concentrate is less processed than isolate, so it retains more of its fat and carbohydrates than powders that use only isolate. This can be great for those looking to hit their macro goals to gain more muscle.

This protein powder is a great choice if you’re looking for flavor options: You can choose from Cookies and Cream, Vanilla Milkshake, Chocolate Peanut Butter, Strawberry Cheesecake, Blueberry Muffin and Fruity Cereal. Customers on Huge Whey’s site were impressed with how good this powder tastes. “Flavors taste more natural than other brands. Chocolate PB and vanilla even taste good with just water,” wrote reviewer Jorge A.

Pros:

• Affordable
• Customers say it blends well
• Lots of flavor options

Cons:

• Uses artificial flavors and sweeteners
• Whey concentrate is less absorbable than whey isolate

KOS Organic Plant Protein

If you’re a vegetarian or vegan, you’ll want to take a look at one of our favorite plant-based protein powders, KOS Organic Plant Protein. It’s made with a blend of organic plant protein sources, from peas, flax seeds, quinoa, pumpkin seeds and chia seeds. And it’s sweetened with coconut sugar, which is less processed than regular sugar.

KOS Organic Plant Protein powder has 20 grams of protein per serving, eight grams of carbs and two grams of fat. It comes in at 150 calories per serving, so it’s likely to be more filling than other lower-calorie options. KOS offers this powder in a ton of flavors, including Vanilla, Blueberry Muffin, Chocolate and more.

What sets this protein powder apart is that it can be used for more than just shakes. KOS says you can substitute it for flour in certain baking recipes. “I love the unflavored version because I can bake with it and not have the chocolate/vanilla protein flavor take over,” said one customer on the KOS website.

Pros:

• Almost all ingredients are certified organic
• One our picks for the best tasting protein powder
• Can be used for baking

Cons:

• Higher carb content than other protein powders
• Pricey per serving

Transparent Labs Casein Protein

The Transparent Labs Casein Protein is one of the simplest protein powders, with just five ingredients: grass-fed casein, cocoa powder, natural flavors, Himalayan rock salt and stevia extract. This makes it a great choice for those looking for nutrition without any added fillers. And each batch is third-party tested.

Casein, like whey, comes from milk, but it takes more time for the body to absorb. “Casein is a slower-digesting protein compared to whey and that’s why it'd be more optimal before bed,” says Coogan. A 2018 study in the journal Nutrients on the pre-sleep consumption of whey and casein in active women found that casein is a better nighttime protein source than whey.

Nutritionally, this powder has 25 grams of protein, four grams of carbs and just 0.5 grams of fat per serving. It’s a relatively low-calorie option, with just 120 per serving. It's currently offered in only one flavor: Chocolate.

Related: The Best Protein Powders for Women

Pros:

• A slow-digesting nighttime protein source
• Simple ingredients, not including artificial flavors, colors or preservatives
• Third-party tested
• Each serving contains 727 milligrams of calcium (60 percent DV), which is important for bone health

Cons:

• Only offered in Chocolate flavor

Protein Shake Before Bed FAQs

Is it OK to drink a protein shake on an empty stomach?

Yes, it’s fine to drink a protein shake on an empty stomach. Though experts recommend drinking a protein shake within two hours after a workout for optimal muscle growth, you can see benefits from consuming one at any time of the day.

What is the best time to drink a protein shake for weight loss?

If you’re trying to lose weight, drinking a protein shake during the day may be your best bet. “Due to protein's influence on satiety, consuming protein about 30 minutes before your first and second meals of the day tends to show the most effectiveness for weight loss. This can help you feel fuller for longer, which should (theoretically) reduce overall caloric intake throughout the day,” says Coogan.

Which protein is best before bed?

Casein is the best protein powder to consume before bed because it takes longer for the body to absorb it fully. Casein releases amino acids slowly throughout the night, which helps with the muscle repair and recovery that occurs during sleep. However, it’s important to note that casein is an animal-based product, and won’t work for those on vegan diets. Pea protein has been found to have similar amino acids and digestibility to casein, making it a good plant-based protein to consume before bed. 

Is it better to drink a protein shake in the morning or before bed?

It depends on your goals. If you’re looking to shed pounds, research shows that drinking a protein shake in the morning can help with weight loss. But if you’re trying to build muscle, drinking a shake before bed may be the better option. Providing the body with essential amino acids can help stimulate muscle protein synthesis, which slows during sleep.

How long before bed should I drink a protein shake?

You’ll want to drink a protein shake about 30 minutes before bed for the best muscle-building results. That way, the amino acids can be used to help your body in the muscle repair and recovery process that occurs during sleep.

Final Thoughts

If you’re looking to grow more muscle while you sleep, drinking a protein shake before bed is one of the best things you can do. The body repairs itself during rest, and supplying it with extra amino acids right before sleep can aid that process. While experts recommend casein protein as the best option to drink right before bed, whey and plant proteins are still great choices. Keep in mind that whatever protein shake you choose, make sure it’s low in sugar, since sugar can disrupt your sleep.

Prices are accurate and items in stock as of publish time.