Dietary supplement to improve sleep from athletes

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Dietary supplement to improve sleeping athletes: deep analysis and guidance

Section 1: Sleep and Sport: Inextricable connection

1. The physiological significance of sleep for athletes:

   • Restoration of muscles and tissues: During sleep, the protein is synthesis necessary to restore damaged muscle fibers. Dream is a key factor for overcoming microtraumas obtained as a result of intense training. The growth hormone, which plays an important role in tissue regeneration, is secreted mainly during deep sleep.
   • Replenishment of energy reserves: During sleep, the body restores glycogen reserves, the main source of energy for muscles. The lack of sleep leads to a decrease in the level of glycogen, which negatively affects the endurance and performance of the athlete.
   • Strengthening the immune system: The lack of sleep weakens the immune system, making the athlete more susceptible to infections and diseases. Sleep plays an important role in the production and activation of immune cells necessary to protect the body from pathogens.
   • Consolidation of memory and training: Sleep is necessary for the consolidation of motor skills and strategies acquired during training. During sleep, information processing and the formation of long -term memory occurs, which allows the athlete to improve his results.
   • Hormonal regulation: Dream affects the secretion of many hormones, including cortisol (stress hormone), testosterone (anabolic hormone) and melatonin (sleep hormone). Sleeping can lead to hormonal imbalance, which negatively affects the physical and psychological training of the athlete.

2. The consequences of lack of sleep for sports results:

   • Reducing physical endurance and strength: The lack of sleep leads to a decrease in glycogen reserves, a decrease in the recovery rate and deterioration of neuromuscular coordination, which together negatively affects the physical endurance and strength of the athlete.
   • Deterioration of cognitive functions: The lack of sleep reduces the concentration of attention, the reaction rate and the ability to make decisions, which is critical for athletes engaged in sports requiring high accuracy and coordination.
   • Increased risk of injuries: The lack of sleep increases the risk of injuries, since it reduces the coordination of movements, worsens the reaction time and increases muscle fatigue.
   • Witting mood and motivation: The lack of sleep can lead to irritability, anxiety and depression, which reduces motivation and negatively affects the emotional state of the athlete.
   • Reduced immunity: The lack of sleep weakens the immune system, making the athlete more susceptible to infections, which can lead to a passage of training and competitions.

3. Factors affecting the dream of athletes:

   • Intensive training: Heavy training can disrupt sleep due to the increased level of cortisol and muscle pain.
   • Day and training schedule: The irregular regime of the day and frequent flights can knock down a biological clock and break the dream.
   • Stress and anxiety: Pre -arying stress and anxiety about the results can cause insomnia.
   • Diet and food habits: The use of caffeine or alcohol before bedtime can break sleep.
   • Environment: An uncomfortable bed, noise or light in the bedroom can impede the falling asleep and maintenance of sleep.
   • Medicines and dietary supplements: Some drugs and dietary supplements can influence sleep.

Section 2: Bad to improve sleep: review and scientific rationale

1. Melatonin:

   • The mechanism of action: Melatonin is a hormone produced by the pineal gland and the regulatory cycle of sleep-bonding. It helps to fall asleep, improves sleep quality and reduces night awakening.
   • Efficiency for athletes: Melatonin can be useful for athletes suffering from insomnia associated with crossings (Jetlag), an irregular regime of the day or pre -ethnic stress.
   • Recommendations for dosage and application: The dosage of melatonin is usually 0.5-5 mg 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Long -term use of melatonin should be agreed with the doctor.
   • Side effects and contraindications: Possible side effects of melatonin include headache, dizziness, drowsiness and irritability. Melatonin is not recommended for pregnant and nursing women, as well as people with autoimmune diseases.

2. Magnesium:

   • The mechanism of action: Magnesium is involved in the regulation of the nervous system, relaxation of muscles and reducing the level of cortisol. He also plays an important role in the production of melatonin.
   • Efficiency for athletes: Magnesium can help improve the dream of athletes experiencing muscle cramps, convulsions or stress.
   • Recommendations for dosage and application: The recommended daily dose of magnesium for athletes is 400-800 mg. It is best to take magnesium before bedtime. There are various forms of magnesium, such as citrate, glycinate and oxide. Magnesium glycinate is considered the most bioavailable form.
   • Side effects and contraindications: High doses of magnesium can cause diarrhea. Magnesium is not recommended for people with kidney diseases.

3. L-triptophan:

   • The mechanism of action: L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. Serotonin plays an important role in the regulation of mood and sleep.
   • Efficiency for athletes: L-tripthophanes can help improve sleeping among athletes experiencing anxiety or depression.
   • Recommendations for dosage and application: The recommended dose of L-tripteophan is 500-2000 mg for 30-60 minutes before bedtime. It is best to take L-tripthophanes on an empty stomach.
   • Side effects and contraindications: Possible side effects of L-ecthophanes include nausea, dizziness and drowsiness. L-tripthophanes is not recommended for people taking antidepressants.

4. L-theanine:

   • The mechanism of action: L-theanine is an amino acid contained in tea. She has a calming and relaxing effect, without causing drowsiness. L-theanine increases the level of GABA (gamma-aminomatic acid), a neurotransmitter that helps to relax and reduce anxiety.
   • Efficiency for athletes: L-theanine can help improve the dream of athletes experiencing stress or anxiety, without reducing concentration.
   • Recommendations for dosage and application: The recommended dose of L-theanine is 100-200 mg for 30-60 minutes before bedtime.
   • Side effects and contraindications: L-theanine is considered safe for most people. In rare cases, headaches or stomach disorders may occur.

5. Valerian:

   • The mechanism of action: Valerian is a medicinal plant that has a calming and sleeping pill. It is believed that Valerian increases the level of Gaba in the brain.
   • Efficiency for athletes: Valerian can help improve the dream of athletes experiencing anxiety or insomnia.
   • Recommendations for dosage and application: The recommended dose of valerian is 300-600 mg of Valerian root extract 30-60 minutes before bedtime.
   • Side effects and contraindications: Possible side effects of valerian include headache, dizziness and stomach disorders. Valerian is not recommended for pregnant and nursing women.

6. Chamomile:

   • The mechanism of action: Chamomile is a medicinal plant that has a soothing and anti -inflammatory effect. Chamomile contains an apigenin, an antioxidant that can be associated with certain receptors in the brain and cause drowsiness.
   • Efficiency for athletes: Chamomile can help improve the dream of athletes experiencing slight anxiety or insomnia.
   • Recommendations for dosage and application: Chamomile can be consumed in the form of tea (1-2 cups before bedtime) or in the form of an extract (400-800 mg before bedtime).
   • Side effects and contraindications: Chamomile is considered safe for most people. In rare cases, allergic reactions may occur.

7. Glycine:

   • The mechanism of action: Glycine is an amino acid that is a neurotransmitter and plays an important role in the regulation of the nervous system. Glycine can improve sleep quality and reduce falling asleep.
   • Efficiency for athletes: Glycine can help improve the dream of athletes experiencing difficulties with falling asleep or frequent night awakening.
   • Recommendations for dosage and application: The recommended dose of glycine is 3 grams 30-60 minutes before bedtime.
   • Side effects and contraindications: Glycine is considered safe for most people. In rare cases, stomach disorders may occur.

8. 5-HTP (5-hydroxyryptophan):

   • The mechanism of action: 5-HTP is an intermediate product in the metabolism of the tripophane in serotonin. It can increase the level of serotonin in the brain, which helps to improve mood and sleep.
   • Efficiency for athletes: It can be useful for athletes suffering from depression, anxiety or insomnia.
   • Recommendations for dosage and application: The recommended dose is 50-100 mg for 30-60 minutes before bedtime. You should start with a low dose to evaluate tolerance.
   • Side effects and contraindications: Possible side effects include nausea, stomach disorder and headache. It is not recommended to combine with antidepressants.

9. Dietary supplements containing a combination of ingredients:

   • The market presents various dietary supplements containing a combination of ingredients, such as melatonin, magnesium, L-theanine and plant extracts. These products can be more effective than individual ingredients, since they affect various aspects of sleep.

Section 3: Recommendations for the use of dietary supplement to improve sleep in athletes

1. Consultation with a doctor or sports dietologist: Before taking any dietary supplement to improve sleep, you need to consult a doctor or a sports nutritionist. They will be able to assess the athlete’s health, identify possible contraindications and choose the optimal dosage.

2. Start with a low dose and a gradual increase: You should start taking dietary supplements with a low dose and gradually increase it if necessary. This will assess the tolerance of the drug and avoid side effects.

3. Compliance with recommendations for the reception time: It is important to follow recommendations on the time of admission of dietary supplements. Some drugs should be taken 30-60 minutes before bedtime, others-immediately before bedtime.

4. Evaluation of effectiveness and tolerance: It is necessary to regularly evaluate the effectiveness and tolerance of dietary supplements. If the drug does not have the desired effect or causes side effects, you should stop taking it and consult a doctor.

5. A comprehensive approach to improving sleep: Admission of dietary supplements should be part of an integrated approach to improving sleep, which includes compliance with the daily routine, creating comfortable sleep conditions, proper nutrition and stress management.

6. Conscious selection of the manufacturer and certificate verification: It is important to choose dietary supplements from reliable manufacturers with a good reputation and providing information about the quality of their products. Attention should be paid to the availability of quality and conformity certificates.

7. Keeping a sleep diary: To evaluate the effectiveness of dietary supplements, it is recommended to keep a sleep diary in which to mark the time of falling asleep, the duration of sleep, the number of night awakenings and the overall quality of sleep.

Section 4: Other Sleep Strategies for Athletes

1. Compliance with the regime of the day: Go to bed and wake up at the same time every day, even on weekends, helps to regulate biological clock and improve sleep.

2. Creating comfortable sleep conditions: The bedroom should be quiet, dark and cool. Use a comfortable bed and a pillow.

3. Avoiding caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid their use a few hours before bedtime.

4. Regular physical exercises: Regular physical exercises improve sleep, but avoid intensive training 2-3 hours before bedtime.

5. Relaxation techniques: Practice relaxation techniques such as meditation, yoga or deep breath to reduce stress and improve sleep.

6. Restriction on the use of electronic devices before bedtime: Blue light emitted by the screens of electronic devices can suppress the production of melatonin. Avoid using phones, tablets and computers an hour before bedtime.

7. Proper nutrition: Avoid heavy food before bedtime. A snack with a light product containing complex carbohydrates, for example, oatmeal or banana.

8. Limiting daytime sleep: Long daylight can break the night sleep. If you feel the need for a daytime, limit it for 20-30 minutes.

9. Stress management: Learn to cope with stress using various techniques, such as meditation, yoga or consultation with a psychologist.

10. State therapy: The use of special lamps imitating sunlight can help regulate the biological clock, especially in winter.

Section 5: future areas of research in sleep and sports results

1. Individualized approaches to improving sleep: Development of individualized sleep improvement strategies that take into account genetic characteristics, chronotype and athlete training schedule.

2. The effect of intestinal microbioma on sleep: A study of the effect of intestinal microbioma on sleep and development of probiotic additives to improve sleep in athletes.

3. Using wearable technologies for sleep monitoring: The use of wearable technologies, such as fitness trackers and smart hours, for monitoring sleep and evaluating the effectiveness of various strategies for improving sleep.

4. Development of new dietary supplements with improved bioavailability and efficiency: The study of new ingredients and the development of dietary supplements with improved bioavailability and efficiency for improving sleep in athletes.

5. The influence of sleep on recovery after injuries: Studying the influence of sleep on recovery after sports injuries and developing strategies for improving sleep to accelerate the rehabilitation process.

Section 6: Final considerations

Dream plays a vital role in the physical and mental health of athletes. The lack of sleep can adversely affect sports results, increase the risk of injuries and worsen general well -being. Bades can be a useful tool for improving sleep, but they should be used with caution and only after consulting a doctor or a sports nutritionist. An integrated approach to improving sleep, which includes compliance with the regime of the day, creating comfortable conditions for sleeping, proper nutrition and stress management, is the most effective way to optimize sleep and achieve maximum results in sports. It is important to remember that dietary supplements are not a panacea, and they should be considered as an addition to a healthy lifestyle and the right training regime. Active participation in the study and application of scientifically sound strategies for improving sleep will allow athletes to reveal their potential and achieve new heights in their career.

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