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Overnight Protein | What Are The Benefits?

Gareth Gray
Experienced Sports Nutrition Technologist7 years ago
View Gareth Gray's profile

Written by Jamie Bantleman

The Benefits of Overnight Protein

Protein intake overnight is usually through Casein Protein which is one of two proteins that is made up from dairy protein, the other being Whey Protein. Protein in supplemented form is one of the most researched supplement product and its best attribute is that it is highly accessible and digestible. We often find that our macronutrient percentages favour a higher protein diet for nearly any goal, whether it's health related or body composition. This makes it difficult to ensure your meals have enough protein in; therefore the best way in which to take enough of the nutrient is through supplementation.


Whilst we sleep we are often finding that the period between meals is large and although it has been proven that you don’t have to eat every 2 hours to ensure you don’t lose muscle mass; you will, however, see some kind of catabolic reaction over what can be a 12 hour period (if the last meal of your day is at 6 pm and you are eating breakfast at 6 am).

protein shakes

The answer to this is by taking a supplement form of casein protein, and the advantages of this will ensure you get both a nutritious shake as well as something that will ensure you are satiated.


Like any protein supplement, casein protein supplements are dosed in relation to dietary protein goals and how much dietary protein is consumed via other sources. Protein goals vary from person to person, but a general guide is:


If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target.


If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.

whey protein

Supplementation of casein protein should be in the dose that is required to meet these ranges after dietary protein has been accounted for. If dietary protein has adequately reached these ranges, then protein supplementation is not required.


Obese individuals (body fat over 20/30% for males and females or a BMI greater than 30 without significant levels of muscle mass) should not follow the above recommendations exactly as the state of obesity would overshoot requirements. In these instances, calculate your targets based on what your weight would be assuming an overweight BMI.

  • Charles Poliquin, 1601. Poliquin Principles: Successful Methods for Strength and Mass Development by Charles Poliquin (2013) Paperback. 2nd Edition. Poliquin Performance.

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Gareth Gray
Experienced Sports Nutrition Technologist
View Gareth Gray's profile

Gareth Gray is an experienced sports nutrition new product development technologist. He holds a Bachelor of Science in Nutrition and Health and a Master of Science in Sports and Exercise Nutrition.

Gareth’s scientific research expertise involves the investigation into the effects of recovery drinks upon sports performance and recovery. He has several years’ experience in designing, formulating and developing sports nutrition products using evidence-based research, from laboratory testing to full-scale production and manufacturing. He regularly attends continuing professional development events and sports nutrition conferences to ensure his practise remains at the highest level.

Find out more about Gareth’s experience here.

In his spare time, Gareth enjoys working on his own physique in the gym, as well as cooking nutritious meals – where he believes balance is key and advocates the odd cheat meal now and again.