An August 2019 study of women weight trainers, by Florida State University said,
“For far too long, people have been led to believe that eating before bed causes metabolic disturbances and will make them gain fat … However, the data simply does not support this when the food we choose to eat before bed is protein-based and small in size."
"In women who weight train, there are no differences in overnight local belly fat metabolism or whole-body fat burn whether you eat protein in the form of a protein shake during the day post-workout or at night presleep,"
"So, essentially, you can eat protein before bed and not disturb fat metabolism."
"There are such bad misconceptions about eating at night, that it will 'make me gain weight' or 'slow my metabolism,' …The research suggests that really only holds true if you're eating a ton of calories and they are carbohydrate- and/or fat-laden. There are so many potential beneficial effects of eating protein at night, and it will be extremely important to take all of this science to the community to try to change the outlook of these dietary habits."