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

Figures & data

Figure 1. Visit 2 and 3 timeline.

PLA: placebo, PRO: pre-sleep protein (40 g), VAS: visual analog scale, 1RM: 1 repetition maximum.

Table 1. Participant characteristics

	PRO (n = 10)	PLA (n = 8)	p-value
Age, yr	24 (4)	28 (10)	0.27
Height, cm	181 (8)	181 (8)	0.89
Weight, kg	84.9 (9.5)	86.7 (10.9)	0.72
BMI kg/m^2	25.8 (1.6)	26.5 (2.0)	0.43
Body Fat, %	7.5 (2.2)	10.0 (3.1)	0.07
Squat 1RM, kg	140.4 (20.7)	162.4 (21.8)	0.04*
Squat 1RM, kg/bm	1.67 (0.26)	1.89 (0.29)	0.11
Bench Press 1RM, kg	109.8 (25.0)	115.3 (18.7)	0.61
Bench Press 1RM, kg/bm	1.28 (0.21)	1.35 (0.27)	0.57

Data are mean (SD), bm: body mass in kg, BMI: body mass index, 1RM: 1 repetition maximum, relative strength: 1RM (kg)/body weight (kg), * indicates p ≤ 0.05.

Table 2. Nutritional intake

	PRO (n = 10)	PLA (n = 8)	Total	p-value
Calories, kCal	3057 (777)	2729 (1155)	2903 (956)	0.49
CHO, g	225 (90)	210 (132)	218 (108)	0.78
Fat, g	78 (22)	70 (26)	74 (24)	0.49
PRO, g	162 (27)	138 (35)	151 (32)	0.13
PRO, g/kg	1.9 (0.3)	1.6 (0.4)	1.7 (0.3)	0.11

These data also include all supplements. Data are represented as mean (SD).

Figure 2. 1RM.

One repetition maximum (1RM) represented in both (A) squat and (B) bench press. Data are presented as mean ± SD. Pre-RE, pre-resistance exercise; +12-h, 12 hours post-resistance exercise. * indicates statistical difference between groups in that specific lift at Pre-RE and +12-h.

Table 3. Pain, hunger, and recovery

	PRO	PLA	p-value	CI	Cohen’s d
Pain – Legs	22.7 (20.7)	28.4 (20.8)	0.57	−2.66, 1.52	0.27
Pain – UB	15.8 (15.2)	22.3 (19.3)	0.44	−2.36, 1.07	0.37
Hunger	43.6 (31.2)	69.4 (22.2)	0.07	−5.36, 0.20	0.95
Recovery	69.7 (23.9)	59.6 (21.3)	0.37	−1.28, 3.29	0.45

UB, upper body. Mean (SD). Cohen’s d = (M₂–M₁)/SD_pooled; SD_pooled = √((SD₁² + SD₂²)/2).