In the second part with Dr. Jorn Trommelen (Assistant Professor, Department of Human Biology, Maastricht University, The Netherlands), we talk about Jorn's recent study on pre-sleep protein ingestion after acute endurance exercise to stimulate muscle protein synthesis. Jorn explains how these findings from acute studies relate to boosting long-term gains in strength, hypertrophy and endurance performance in response to regular pre-sleep protein ingestion. Based on his studies, Jorn shares his view on practical recommendations for pre-sleep protein in endurance- and resistance-training types of sports.

Main paper that we discuss in depth:

Pre‐sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial (Trommelen et al. 2023)

https://link.springer.com/article/10.1007/s40279-023-01822-3

Additional papers that Jorn refers to:

Long-term study on pre-sleep protein for muscle gains:

Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men (Snijders et al. 2015)

https://pubmed.ncbi.nlm.nih.gov/25926415/

How to contact Jorn Trommelen:

Twitter: @JornTrommelen

Website: nutritiontactics.com

Instagram: @nutritiontactics

LinkedIn: https://www.linkedin.com/in/jorntrommelen/

Email: jorn.trommelen@maastrichtuniversity.nl