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Is Drinking a Protein Shake Before Bed a Bad Idea?

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black woman contemplating her late night snacking decision in front of the open fridge door

Drinking a protein shake before bed might satisfy your late-night hunger cravings while topping off your protein intake before calling it a night. But is a pre-bedtime protein shake a bad idea?

Like many questions about diet and nutrition, the answer depends on the individual–their dietary needs and body composition goals. It also depends on your current goals, like whether you’re trying to bulk up or lose weight.

If you’re aiming to pack on as much muscle as possible, then drinking a protein shake before bed may be considered the best practice. But if losing weight is your priority, then consuming a protein shake right before you sleep is probably not the best idea.

Not all protein shakes are created equal, either. Some contain higher amounts of fat, carbs, and sugar compared to others, which may not serve your recovery as much as being stored as body fat. 

There’s no universal answer, so it’s important to know your nutritional objectives to determine the best approach for you. Below I share my research-based take on whether or not drinking a protein shake before bed is a bad idea.

Benefits of Consuming Protein Before Bed

a woman back squatting representing activity demands that warrant the benefits of drinking a protein shake before bed for muscle gain

For strength athletes, bodybuilders, and those who just want to put on muscle mass, drinking a protein shake before bed can have benefits, and there are several studies to back it up.

Consuming protein before sleep, ideally around 30 minutes before going to bed, has been shown to increase muscle protein synthesis overnight.[1] However, some factors influence just how effective this is.

In addition to the type and amount of protein, the timing and intensity of any training you’ve done that day can influence how well protein synthesizes while you sleep. 

While it may seem obvious, one study found that resistance training in the evening hours increased how efficiently the body was able to utilize protein overnight when consumed before bed.[2]

Another study compared two groups of men who were both assigned the same 12-week resistance program. One group consumed a 27g protein supplement every night before bed while the other was given a calorie-free placebo. The group given the protein supplement before bed noticed significantly greater gains in muscle mass.[3]

Drawbacks of Drinking a Protein Shake Before Bed

a man who consumed too much of his protein shake now is struggling to sleep

Despite the benefits mentioned above, not everyone is pumping iron and trying to pack on muscle. For less active individuals or those trying to lose weight, drinking a protein shake before bed can have drawbacks.

While these drawbacks are highly individual, they’re important to acknowledge no matter how active you are or how big you’re trying to get.

  • Sleep quality: Drinking a protein shake right before bed can potentially disrupt your sleep quality. Protein shakes that are higher in sugar can be especially disruptive due to the immediate increase in energy levels.[4]
  • Digestive Issues: Some individuals may experience stomach distress, gas, or bloating if they drink a protein shake before heading to bed, which may affect their ability to fall asleep and stay asleep throughout the night.
  • Weight-related concerns: Ready-to-drink protein shakes can have between 140 and 300 calories depending on the product. For individuals focusing on weight loss, drinking protein shakes before bed should be done cautiously to avoid excess calorie intake.
  • Metabolic concerns: Individuals with insulin resistance or type 2 diabetes may find that moderate protein consumption before bed can help manage blood sugar levels overnight and in the morning. However, drinking a protein shake may not be the best option given any excess carbs, sugar, or fat in them.

While drinking a protein shake before bed can have benefits, it may not be suitable for everyone. This is especially the case for individuals with metabolic issues, weight loss goals, or sleep sensitivities.

Instead of a ready-to-drink protein shake, which often contains a diverse range of macronutrients (e.g. carbs and fat), using a protein powder or lean protein snack may be more beneficial. There are also protein shakes for diabetics that have little to no sugar and carbs, which are generally preferred right before bed.

Bottom Line

A bottle of OWYN 35g protein drink in vanilla flavor

If you’re seeking to build muscle mass and strength, you workout regularly (especially in the PM hours), and you are metabolically healthy, drinking a protein shake before bed could be beneficial. 

However, it’s critical to take into consideration the potential impact on sleep quality, digestive tolerance, and metabolic concerns when deciding whether to consume a protein shake before bedtime.

Choosing the right protein shake is extremely important, as many products contain high amounts of fat, carbs, and sugar, which can result in excess calories being stored as fat versus being utilized as energy.

For most individuals, a sugar-free protein powder that’s clean and free from artificial sweeteners may be a better option than a typical protein shake drink. 

Mixing a scoop with unsweetened milk or water can make for a healthy protein drink that provides the pre-bedtime benefits you’re looking for, without the sleep- or digestive-disrupting drawbacks that come with ready-to-drink shakes.

This approach is what works best for me and my lifestyle. While I only hit the gym for 1-2 sessions of strength training per week, I am a competitive cyclist who rides almost every day, putting in between 12 and 16 hours of training per week on the bike. A scoop of protein before bed helps with my recovery and doesn’t have me waking up starving, so I tend to sleep better as a result.

But that’s just what works for me. Let me know what works for you by leaving a comment below or hitting me up directly via my contact page.

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About The Author

tyler tafelsky vegan protein powder review editor

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.

Scientific References:

  1. Snijders T, Trommelen J, Kouw IWK, Holwerda AM, Verdijk LB, van Loon LJC. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr. 2019 Mar 6;6:17. doi: 10.3389/fnut.2019.00017. PMID: 30895177; PMCID: PMC6415027.
  2. Holwerda AM, Kouw IW, Trommelen J, Halson SL, Wodzig WK, Verdijk LB, van Loon LJ. Physical Activity Performed in the Evening Increases the Overnight Muscle Protein Synthetic Response to Presleep Protein Ingestion in Older Men. J Nutr. 2016 Jul;146(7):1307-14. doi: 10.3945/jn.116.230086. Epub 2016 Jun 8. PMID: 27281811.
  3. Snijders T, Res PT, Smeets JS, van Vliet S, van Kranenburg J, Maase K, Kies AK, Verdijk LB, van Loon LJ. Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men. J Nutr. 2015 Jun;145(6):1178-84. doi: 10.3945/jn.114.208371. Epub 2015 Apr 29. PMID: 25926415.
  4. Snijders T, Trommelen J, Kouw IWK, Holwerda AM, Verdijk LB, van Loon LJC. The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr. 2019 Mar 6;6:17. doi: 10.3389/fnut.2019.00017. PMID: 30895177; PMCID: PMC6415027.