In 30 seconds
- The International Society of Sports Nutrition puts the pre-sleep serving at 30-40 g of casein: it increases muscle protein synthesis overnight.
- A dinner with high-glycaemic-index carbohydrates helped people fall asleep more when eaten 4 hours before bed than 1 hour before.
- Two kiwis 1 hour before bed, for 4 weeks, lengthened sleep by 13.4% in adults who slept poorly.
- Cut out caffeine from mid-afternoon and alcohol before bed: about two drinks is already enough to disrupt REM sleep.
If you train, before bed you'll benefit from a serving of protein of about 30-40 g, ideally casein. Have your carbs at dinner, 2-4 hours before bed and, if you like, add a sleep formula 30-40 minutes before; caffeine and alcohol are best left out 1 3.
We've put it all in order for you, with amounts and times, and with what the studies say about each one.
Before bed, you're after two things
The first is giving your muscles the material to recover during the hours you go without food. The second is falling asleep well, which isn't always easy if you train late. If what's keeping you awake is tomorrow's race, see sleeping before a race.
After a competition or a late-evening session, up to half of elite athletes sleep worse. They get to bed with a higher body temperature, more muscle discomfort and later 3. What you have in the evening can help you with both:
| What | How much | When | What for |
|---|---|---|---|
| Dinner with carbs | Your usual portion, with protein and vegetables | 2-4 hours before bed | Falling asleep sooner |
| Protein, ideally casein | 30-40 g | About 30 minutes before bed | Muscle recovery overnight |
| Kiwi | 2 fruits | 1 hour before bed | In one study, more sleep time |
| Tart cherry juice concentrate | 30 ml on waking and 30 ml before dinner | On days when you know you'll sleep worse | More sleep time, in the general population |
| Water | Whatever you're still short of for the day | Mostly up to dinner; little at the end | Replacing fluid without getting up for the toilet |
Sources: Jäger et al., 2017; Res et al., 2012; Gratwicke et al., 2021; Lin et al., 2011; American Academy of Sleep Medicine.
Before bed
What the studies measured
Protein: the last serving of the day
The International Society of Sports Nutrition sums it up like this: 30-40 g of casein before sleep increases muscle protein synthesis and overnight energy expenditure, without slowing fat mobilisation 1.
The study that opened up this line of research was carried out with 16 young men. They did strength training at 20:00 and at 21:00 had a recovery meal with 20 g of protein and 60 g of carbohydrates. At 23:30, 30 minutes before sleep, they took 40 g of casein or a placebo 2:
- Overnight muscle protein synthesis: 22% higher with casein, at the borderline of statistical significance.
- Whole-body protein balance: positive with casein and negative with placebo.
Casein is the main protein in milk: four-fifths of the total 8. That's why milk and dairy products are a simple way to get it in the evening.
The night-time serving doesn't replace the rest of the day. If you train, the reference is 1.4-2.0 g of protein per kilo a day, spread over servings of 20-40 g every 3-4 hours 1. Work out your figure with the protein calculator, and you'll find all the studies in protein before bed.
And for sleep, tryptophan-rich protein
Tryptophan is the amino acid your body uses to make serotonin and melatonin 3. In healthy men, 20 g of alpha-lactalbumin, a tryptophan-rich protein, was tested 1 hour before bed. They slept longer and their sleep efficiency improved by 7% 3.
Based on these data, Gratwicke's review suggests 20-40 g of a tryptophan-rich protein about 2 hours before bed 3.
Dinner: carbs, with time to spare
High-glycaemic-index carbohydrates, the ones that raise blood glucose faster, have been studied for sleep. A meal like this 4 hours before bed shortened the time it took to fall asleep more than the same meal 1 hour before 3.
The practical recommendation is to have it between 2 and 4 hours before bed. There are still few studies in athletes, and the review also suggests it after an afternoon session 3.
What is worth avoiding is a heavy meal right before bed. If you're hungry afterwards, go for something light 5. You'll find meal ideas, with gram amounts, in what to eat after training.
Kiwi and tart cherry: the fruit with studies
Two kiwis, an hour before
In one study, 24 adults aged 20 to 55 who slept poorly ate 2 kiwis 1 hour before bed for 4 weeks 4:
- According to their sleep diaries, they took 35.4% less time to fall asleep and slept 13.4% longer.
- Measured with an activity wristband, their sleep time rose by 16.9%.
One caveat: the study had no control group and was funded by a kiwi company 4. Even so, it's an easy fruit to fit in as a dessert or snack.
Tart cherry juice, for the tough days
In studies of the general population, tart cherry juice lengthened sleep by 29 to 39 minutes a night 3. The review suggests 30 ml of concentrate on waking and 30 ml before dinner. It's for days when you know you'll sleep worse, such as after competing in the evening 3.
Drink, but not at the last minute
If you've sweated, replace the fluid during the afternoon and with dinner. Close to bedtime, drink less, so you don't have to get up for the toilet 5. Drinking too much before bed is one of the things worth avoiding 3.
How to rehydrate properly is covered in how to rehydrate after training.
What you're better off avoiding
- Caffeine from mid-afternoon. In one study, 400 mg of caffeine taken 6 hours before bed cut more than an hour of sleep. That's about 2-3 cups of coffee, and the participants didn't notice. The recommendation is to avoid it from 17:00 6. Watch out for pre-workouts: we cover them in caffeine and sleep.
- Alcohol before bed. In a meta-analysis of 27 studies, REM sleep was disrupted with as little as about two drinks, and more so the more people drank. Only at around five drinks did it help people fall asleep sooner 7. It's all in alcohol and sleep.
- A heavy meal just before getting into bed 5.
Your evening, hour by hour
Here's how it all fits together if you train at 19:00 and go to bed at 23:00:
| Time | What to have | Why at that time |
|---|---|---|
| 17:00 | Your last coffee, if you drink it; a caffeine-free pre-workout | 6 hours before bed |
| 19:00-20:00 | Training, drinking during the session | So you don't have to drink much at the end of the day |
| 20:30 | Dinner with carbs, protein and vegetables | Carbs 2 to 4 hours before bed |
| 22:00 | Two kiwis, if you fancy something sweet | 1 hour before, as in the study |
| 22:20-22:30 | Your protein, if it's a protein night | 30-40 minutes before bed |
| 23:00 | Bed, with no more fluids | So you don't have to get up for the toilet |
Example schedule. If you go to bed at a different time, shift the whole block: what counts are the gaps.
You don't need to have all of it every night. Start with dinner and protein, and add the rest when you need it.
Frequently asked questions
What's good to have before bed if you train?
A 30-40 g serving of protein, ideally casein, a dinner with carbs 2-4 hours before and, if you like, a sleep formula 30-40 minutes before bed. And no caffeine in the afternoon or alcohol before bed.
Is it good to have protein before bed?
If you've trained, yes. In one study, 40 g of casein 30 minutes before sleep raised overnight muscle protein synthesis by 22%, at the borderline of statistical significance.
Does eating before bed make you put on weight?
What counts is your total for the day. According to the International Society of Sports Nutrition, casein before sleep increases muscle protein synthesis and overnight energy expenditure without slowing fat mobilisation.
Which fruit should you eat before bed?
Kiwi is the one with a study: two kiwis 1 hour before bed, for 4 weeks, lengthened sleep in adults who slept poorly. The study had no control group.
Can I take a pre-workout if I train in the afternoon?
Better to choose one without caffeine. In one study, 400 mg of caffeine 6 hours before bed cut more than an hour of sleep, without the participants noticing.
Sources
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. View publication
- Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012;44(8):1560-1569. View publication
- Gratwicke M, Miles KH, Pyne DB, Pumpa KL, Clark B. Nutritional interventions to improve sleep in team-sport athletes: a narrative review. Nutrients. 2021;13(5):1586. View publication
- Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-174. View publication
- American Academy of Sleep Medicine. Healthy sleep habits. Sleep Education. View publication
- Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200. View publication
- Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Huynh M, Miller DJ, Townshend A, Halson SL. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Med Rev. 2025;80:102030. View publication
- Tetra Pak. Dairy Processing Handbook, chapter “The chemistry of milk”. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product. A varied and balanced diet and a healthy lifestyle are important.
