Pre-sleep whey (not casein) improves sleep quality after training 💤
Move over casein.
Presleep Whey but Not Casein Protein Ingestion Improves Sleep Quality After Resistance Exercise When Compared With an Isocaloric Control in Resistance Trained Individuals
Study Details
This new study recruited 9 healthy participants (5 men, 5 women) to complete 3x evening resistance-training sessions followed by either…
1️⃣ 40g whey
2️⃣ 40g casein
3️⃣ Maltodextrin (isocaloric control)
Supplements were consumed 30-min prior to bedtime ⏱️
Sleep quality was assessed using actigraphy, heart rate variability, and a subjective sleep questionnaire 😴
Gastrointestinal symptoms were monitored; exercise performance and delayed onset of muscle soreness were evaluated the next day 📝
Key Findings
Presleep whey protein ingestion improved…
✅ sleep-onset latency
✅ sleep efficiency
✅ total sleep time
✅ subjective sleep rating
✅ muscle soreness
…compared to control, but not casein.
There were no differences in heart rate variability variables, gastrointestinal symptoms, and exercise performance between treatments ❌
Conclusion
Whey may outperform casein when it comes to sleep and recovery metrics🥤
You may just need one bag of protein to cover all bases.
Reference
https://pubmed.ncbi.nlm.nih.gov/42413910/
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