RESISTANCE training in the evening followed by a protein shake just before going to bed could boost overnight muscle re-synthesis, according to exercise scientists at Maastricht University in the Netherlands.
Their trial, involving 24 healthy young men, required them to drink a protein shake about two hours after dinner and just before hitting the sack. Half of the men then did a workout involving 15 minutes of stationary cycling and six sets of ten repetitions of leg presses and leg extensions on a machine, while the rest relaxed.