Nutrition strategies to enhance athlete’s sleep 😴
Struggling with sleep? Start here.
Improving Sleep Quality to Enhance Athletic Activity-The Role of Nutrition and Supplementation: A Mini-Short Review
Study Details
This new review outlined the latest evidence on…
🍽️ Nutritional strategies
💊 Supplementation
…to enhance sleep and subsequent athletic performance 💤
Here are the key strategies ⬇️
Key Findings
A Mediterranean-style of diet has been associated with improved sleep outcomes 🥗
High-glycemic-index meals close to bedtime can…
🔋 Restore muscle glycogen
📈 Improve fatigue outcomes
🩸 Increase blood tryptophan levels
This can been associated with improvement in sleep quality and reduced sleep onset latency ✅
☕️ Caffeine = avoid in the afternoon (where possible)
💊 Magnesium is associated with improved sleep outcomes
👉 ensuring adequate daily intakes of magnesium is recommended (320 mg/day for women and 420 mg/day for men) 👈
💊 Melatonin supplementation (1 - 5 mg/day 1 - 3 hrs before bed) can enhance sleep quality and quantity
Food sources of melatonin (+ melatonin precursors) should also be prioritised including…
🍌 Bananas
🍎 Apples
🍍 Pineapples
🍇 Grapes
🥜 Walnuts
🥜 Almonds
🍚 Brown rice
🥣 Oats
🍅 Tomatoes
💊 Tryptophan ≥ 1 g can help improve sleep quality
🌱 Ashwagandha 330 - 1250 mg/day may enhance sleep quality
☕️ Chamomile extracts (~ 1% Apigenin) may also improve sleep outcomes
Conclusion
There are various strategies that may enhance sleep outcomes for athletes 💤
Much of the data is mixed in quality and therefore practitioners and athletes should be selective in their approaches and monitor effectiveness of implemented strategies ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40507048/
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