12-Week Study: 25g Bed-Time Protein Almost Doubles Size & Increases Strength Gains - Where's the Catch?
Fridge raiding allowed, no even suggested! At least if what you take out of the fridge is a chilled protein shake - preferably one with at least some slow-digesting casein. You will remember my provocative claim that you can "Gain 3.2kg of Lean Mass Over Night" from a 2012 SuppVersity article ( read it | Groen. 2012). The claim was based on an extrapolation of the lean mass gains you would see within one year if the only thing you did was to consume one serving of slow digesting protein before bed - no training, no other dietary intervention. Now, three years later, I am happy to tell you my prediction was not too far off. In fact, the provision of a shake containing 27.5 g of protein, 15 g of carbohydrate, and 0.1 g of fat right before bed even doubled the gains of the those 22 young, recreational active, but non-resistance trained men who had been randomly assigned to the active treatment (the energy-free placebo tasted identical). You can learn more about prot