Pre-sleep protein supplementation after an acute bout of evening resistance exercise does not improve next day performance or recovery in resistance trained men

J Int Soc Sports Nutr. 2022 Apr 4;19(1):164-178. doi: 10.1080/15502783.2022.2036451. eCollection 2022.

Abstract

Background: To evaluate the effect of pre-sleep protein supplementation after an acute bout of evening resistance training on next day performance and recovery the following day in physically active men.

Methods: Eighteen resistance trained men performed a single bout of resistance exercise then received either a pre-sleep protein (PRO) supplement containing 40 g of casein protein (PRO; n = 10; mean ± SD; age = 24 ± 4 yrs; height = 1.81 ± 0.08 m; weight = 84.9 ± 9.5 kg) or a non-caloric, flavor matched placebo (PLA; n = 8; age = 28 ± 10 yrs; height = 1.81 ± 0.07 m; weight = 86.7 ± 11.0 kg) 30 min before sleep (1 h after a standard recovery drink). Blood samples were obtained pre-exercise and the following morning (+12-h) to measure creatine kinase and C-reactive protein. Visual analog scales were utilized to assess perceived pain, hunger, and recovery. One-repetition maximum (1RM) tests for barbell bench press and squat were performed pre-exercise and the following morning (+12-h). Statistical analysis was performed using SPSS (V.23) and p ≤ 0.05 was considered statistically significant.

Results: There were no significant differences between the groups in next morning performance or muscle damage biomarkers. However, pre-sleep PRO resulted in a lower perception of hunger that approached significance the following morning when compared to PLA (PRO:43.6 ± 31.2, PLA: 69.4 ± 2.22; 95% C.I. = -53.6, 2.0; p = 0.07; d = 0.95).

Conclusions: Following an evening bout of exercise, pre-sleep PRO did not further improve next morning muscle damage biomarkers or maximal strength performance in resistance trained men compared to a non-caloric PLA. However, there may be implications for lower perceived hunger the next morning with pre-sleep PRO consumption compared to PLA.

Keywords: Protein; athletes; pre-sleep; recovery; resistance training; strength; timing.

MeSH terms

  • Adolescent
  • Adult
  • Biomarkers / metabolism
  • Dietary Supplements
  • Humans
  • Male
  • Muscle Strength
  • Muscle, Skeletal
  • Polyesters / metabolism
  • Polyesters / pharmacology
  • Resistance Training*
  • Sleep
  • Young Adult

Substances

  • Biomarkers
  • Polyesters

Grant support

This study was supported by Dymatize Nutrition.