# Late-Night Protein Doesn't Cost Female Athletes Their Sleep

_Evidence Level: Moderate · Paterson KGP et al., Journal of the International Society of Sports Nutrition, DOI 10.1080/15502783.2026.2746899_

*Pre-sleep milk-derived proteins do not impair sleep or recovery in elite female athletes.*

- **Evidence Level**: Moderate
- **Why this grade**: A small trial in which four drinks were given in random order; 21 athletes finished, and three nights per drink is a short test.
- **Facts**: Design: Randomized controlled trial · Duration: 8 weeks · Funding: National Dairy Council; Acuts Nutrition
- **Publication Types**: Journal Article, Randomized Controlled Trial
- **Journal**: Journal of the International Society of Sports Nutrition
- **Sample Size**: 25 female college athletes in the US
- **Authors**: Paterson KGP, Griest TD, Angeles E, Fenner SP, Eberhardt HK, McKay CR, Helms KLW, Calderon A, Vukovich MD, Ormsbee MJ
- **Graded and published**: 2026-10-20
- **Last edited**: 2026-10-23
- **Topics**: Sleep, Protein, Exercise
- **DOI**: https://doi.org/10.1080/15502783.2026.2746899
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42897977/

## Summary

Athletes often sleep too little or too poorly, and a drink right before bed is popular as a way to support recovery. In 21 young elite female athletes in the US, such a drink did not make their sleep or recovery worse. That held whether it contained milk protein or carbohydrates.

The women were 18 to 25 and competed at the top level of US college sport. Each tried four drinks, three nights in a row each, about 30 minutes before bed: two kinds of milk protein, carbohydrates, or a nearly calorie-free dummy drink. The order was chosen at random, and nobody knew which drink was in the cup. A fitness band tracked sleep time, how long it took to fall asleep, and heart rate. Each morning the women rated their own sleep and recovery. With every drink they slept around seven and a half hours on average, with no clear difference.

The authors conclude that a bedtime snack can fit in without harming sleep. Whether it actually improves recovery was not tested. The group was also small, and each drink was tried for only three nights.

## Practical Takeaway

Milk protein or carbohydrates taken just before bed did not worsen sleep or recovery in young elite female athletes.

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_Canonical: https://longevity-cities.com/en/research/late-night-protein-doesn-t-cost-female-athletes-their-sleep · Part of Longevity Cities · Updated 2026-10-23_