Nutrition strategies to promote sleep in elite athletes π΄
The most valuable recovery strategies?
Nutrition Strategies to Promote Sleep in Elite Athletes: A Scoping Review
Study Details
This new review summarised evidence from 12 studies on elite athletes to establish potential strategies to support sleep π
Here are the key strategies β¬οΈ
Key Findings
KIWIFRUIT π₯
2 kiwifruit (~1 h pre-bed) improved:
β° Sleep duration
π€ Sleep efficiency
π΄ Fewer awakenings
π Reduced WASO
β‘οΈ Better morning energy
π’ High potential efficacy
TART CHERRY JUICE π
30 mL Γ 5 servings over 48 h (morning + evening):
ποΈ Improved time in bed
π Reduced WASO and movement during sleep
π’ High potential efficacy
MILK & DAIRY π₯
5 - 7 days per week milk intake linked to:
π Better sleep quality in female athletes
π§ββοΈ Lower risk of poor sleep
π’ High potential efficacy
PROTEIN & TRYPTOPHAN π
Higher evening protein (~1 h pre-sleep) associated with:
β³ Shorter sleep onset latency
π₯ Better sleep for ~1.6 g/kg protein & ~1350 mg tryptophan
π½οΈ Little benefit when protein > 2.5 g/kg
π Moderate potential efficacy
Ξ±-LACTALBUMIN π§¬
Tryptophan-rich milk protein (~2 h pre-bed) may improve:
π€ Sleep onset latency
β° No significant effects on duration
π Moderate potential efficacy
PROBIOTICS π¦
17-week daily multispecies blend associated with:
𦡠Reduced muscle soreness & leg heaviness
π©Έ Lower CRP β better sleep quality
π Moderate potential efficacy
ZINC, IRON & B12 π
Adequate intakes linked to:
π΄ Improved sleep quality
πββοΈ Particularly beneficial for female athletes
π Moderate potential efficacy
MEAL TIMING β°
Each extra hour between dinner and bedtime may cause:
π Reduced total sleep time
π Lower sleep efficiency
π Moderate potential efficacy
TOTAL CALORIE INTAKE π₯
Insufficient energy intake is associated with:
π€ Poorer sleep quality
β‘οΈ Meeting energy needs supports TST
π Moderate potential efficacy
PRE-BED CARBOHYDRATE π
High carbohydrate or sugar meals before bed may:
β οΈ Increase WASO and reduce sleep efficiency
π€ Effects inconsistent across studies
π΄ Uncertain potential (conflicting evidence)
Reference
https://www.mdpi.com/2075-4663/13/10/342
Performance Nutrition Digest is powered by Healthspan Elite β‘οΈ
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ πͺ