Dietary supplement to improve sleep athlete

Bades to improve sleep athlete: optimization of recovery and performance

Sleep plays a key role in the restoration, muscle growth, cognitive function and the overall performance of the athlete. The lack of sleep, whether due to intensive training, competitions, stress or travels, can lead to a deterioration in results, increased risk of injuries and reducing immunity. In this regard, many athletes turn to biologically active additives (dietary supplements) to improve the quality and duration of sleep. However, it is important to understand that dietary supplements are not a replacement for a healthy lifestyle, including proper nutrition, sleep hygiene and stress management. They should be considered as an addition to these bases.

In this review, we will examine in detail the most common and investigated dietary supplements used by athletes to improve sleep, discuss their mechanisms of action, dosage, potential side effects and interaction with other substances. Particular attention will be paid to scientific evidence confirming their effectiveness for athletes.

1. Melatonin:

Melatonin is a hormone produced by the pineal gland (pineal gland) in the brain. It plays a key role in the regulation of circadian rhythms, the internal hours of the body that control the cycle of sleep and wakefulness. The production of melatonin increases in the dark, contributing to falling asleep, and decreases in the light, signaling the onset of wakefulness.

• The mechanism of action: Melatonin is associated with MT1 and MT2 receptors in the brain that regulate drowsiness, blood pressure and body temperature. It can also have antioxidant properties and influence the immune system.

• Dosage: The recommended dosage of melatonin to improve sleep varies from 0.5 to 5 mg, taken 30-60 minutes before bedtime. You should start with a minimum dose, gradually increasing if necessary.

• Efficiency for athletes: Studies show that melatonin can be effective for improving sleep in athletes, especially in case of violation of circadian rhythms due to the change in time zones (jetlag) or night training. It can reduce the time of falling asleep, increase sleep duration and improve its quality. One study published in Journal of Strength and Conditioning Researchshowed that the intake of melatonin improved sleep and recovery with players after intense training. Another study published in European Journal of Applied Physiologyrevealed that melatonin could help athletes adapt to the change of time zones, reducing the symptoms of jetla and improving sports indicators.

• Side effects: Melatonin is usually considered safe, but some people may have side effects, such as drowsiness the next day, headache, dizziness, nausea and irritability. It is rarely reported about more serious side effects, such as depression and cramps.

• Interaction with other substances: Melatonin can interact with antidepressants, anticoagulants, antihypertensive drugs and other drugs. It is important to consult a doctor before taking melatonin, especially if you take any medicine. Alcohol and caffeine should also be avoided when taking melatonin, as they can weaken its effect.

2. Magnesium:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including the regulation of muscle function, nervous system and blood pressure. He also plays a role in the synthesis of melatonin.

• The mechanism of action: Magnesium helps to relax muscles, reduce anxiety and calm the nervous system, which can contribute to falling asleep and improving the quality of sleep. It can also increase the level of gamma-aminomatic acid (GABA), a neurotransmitter that promotes relaxation and sleep.

• Dosage: The recommended dosage of magnesium to improve sleep varies from 200 to 400 mg, taken 1-2 hours before bedtime. It is important to choose an easily absorbed form of magnesium, such as magnesium citrate, magnesium glycinate or magnesium tronate. Magnesium oxide should be avoided, as it is poorly absorbed.

• Efficiency for athletes: Magnesium can be especially useful for athletes who experience muscle cramps, fatigue and sleep disturbance. Studies show that magnesium can improve sleep in people with a deficiency of magnesium, as well as reduce inflammation and improve recovery after training. One study published in Journal of the American College of Nutritionshowed that magnesium additives improve the quality of sleep, increase sleep time and reduce the concentration of cortisol (stress hormone) in the elderly. Although studies devoted to specifically athletes are less, there is reason to believe that magnesium can have a similar positive effect on sleep and restoration of this group of population.

• Side effects: The side effects of magnesium are usually insignificant and can include diarrhea, nausea and cramps in the abdomen. Taking large doses of magnesium can lead to more serious side effects, such as irregular heartbeat and low blood pressure.

• Interaction with other substances: Magnesium can interact with some antibiotics, diuretics and drugs for the treatment of osteoporosis. It is important to consult a doctor before taking magnesium, especially if you take any medicine. Also, simultaneous intake of magnesium with calcium should be avoided, as they can compete for absorption.

3. L-Triptophan:

L-tripthophanes is an indispensable amino acid, which is the predecessor of serotonin and melatonin, neurotransmitters playing an important role in regulating mood and sleep.

• The mechanism of action: L-tripthophanes is converted into serotonin, which, in turn, is transformed into melatonin. An increase in serotonin levels can improve mood and reduce anxiety, which can contribute to falling asleep and improving the quality of sleep. Melatonin, as previously discussed, regulates circadian rhythms and promotes sleep.

• Dosage: The recommended dosage of L-tripteophanes to improve sleep varies from 500 to 2000 mg, taken 30-60 minutes before bedtime. Reception of L-tripthophanes along with carbohydrates can improve its absorption.

• Efficiency for athletes: L-tripthophanes can be useful for athletes experiencing anxiety, depression or sleep disturbances associated with intensive training. Studies show that L-tripthophanes can improve sleep quality, reduce falling asleep and reduce depression symptoms. However, studies on specifically athletes are less, and the results are ambiguous. Some studies show that L-tripthophanes can improve sleep and reduce the perceived fatigue after training, while other studies do not detect any significant effects.

• Side effects: Side effects of L-tripteophanes are usually insignificant and can include nausea, dizziness, drowsiness and dry mouth. Reception of large doses of L-tripthophanes can lead to more serious side effects, such as headache, anxiety and hallucinations.

• Interaction with other substances: L-tripthophanes can interact with antidepressants, antipsychotic drugs and other drugs affecting the level of serotonin. It is important to consult a doctor before taking the L-tripfan, especially if you take any medicine. L-tripthophanes should not be taken simultaneously with MAO inhibitors (monoaminoxidase).

4. GABA (gamma-ammonium acid):

GABA is the main brake neurotransmitter in the brain. It helps to reduce the excitability of nerve cells, contributing to relaxation, a decrease in anxiety and sleep.

• The mechanism of action: The GABA binds to the GABA receptors in the brain, which leads to a decrease in nervous activity and a decrease in anxiety. This can contribute to falling asleep and improving the quality of sleep.

• Dosage: The recommended dosage of the GABA to improve sleep varies from 500 to 3000 mg, taken 30-60 minutes before bedtime.

• Efficiency for athletes: GABA can be useful for athletes experiencing anxiety, stress or sleep disturbances associated with competitions or intensive training. Studies show that GABA can improve sleep quality, reduce falling asleep and reduce symptoms of anxiety. One study published in Journal of Sports Science & Medicineshowed that the reception of the GABA improved sleep and recovery with weightlifters after intense training.

• Side effects: Side effects of the GABA are usually insignificant and can include nausea, dizziness, drowsiness and tingling in the skin. Reception of large doses of the GABA can lead to more serious side effects, such as difficulty breathing and convulsions.

• Interaction with other substances: GABA can interact with antidepressants, antipsychotic drugs, benzodiazepines and other drugs affecting the nervous system. It is important to consult a doctor before taking GABA, especially if you take any medicine. Alcohol should not be consumed when taking GABA, as this can enhance its effect.

5. L-theanine:

L-theanine is an amino acid contained in green tea. He is known for his relaxing and soothing properties that do not cause drowsiness.

• The mechanism of action: L-theanine increases the level of GABA, serotonin and dopamine in the brain. It can also increase alpha waves in the brain that are associated with a relaxed state of mind.

• Dosage: The recommended dosage of L-theanine to improve sleep varies from 100 to 400 mg, taken in 30-60 minutes before bedtime.

• Efficiency for athletes: L-theanine can be useful for athletes experiencing stress, anxiety or difficulties with relaxation before bedtime. Studies show that L-theanine can improve the quality of sleep, reduce falling asleep and reduce anxiety symptoms. It can also improve cognitive functions and concentration. One study published in Journal of Physiological Anthropologyshowed that the intake of L-theanine reduces stress and improves sleep quality among students experiencing stress related to exams. Although studies devoted to specifically athletes are less, there is reason to believe that L-theanine can have a similar positive effect on sleep and restoration of this group of population.

• Side effects: L-theanine is usually considered safe, and side effects are rare. In some cases, nausea, headache and dizziness may occur.

• Interaction with other substances: L-theanine, as a rule, does not interact with other substances. However, it is important to consult a doctor before taking the L-theanine, especially if you take any medicine.

6. Valerian:

Valerian is a herbaceous plant that is traditionally used to treat insomnia and anxiety.

• The mechanism of action: Valerian contains several active compounds, including valerian acid, which can affect the level of the GABA in the brain. She can also contact adenosine receptors, which plays a role in sleep regulation.

• Dosage: The recommended dosage of valerian to improve sleep varies from 300 to 600 mg of valerian extract, taken 30-60 minutes before bedtime.

• Efficiency for athletes: Valerian can be useful for athletes experiencing anxiety, stress or difficulties with falling asleep. Studies show that valerian can improve sleep quality, reduce falling asleep and reduce anxiety symptoms. However, the research results are ambiguous, and some studies do not find any significant effects.

• Side effects: The side effects of valerian are usually insignificant and can include nausea, headache, dizziness and drowsiness the next day. In rare cases, allergic reactions may occur.

• Interaction with other substances: Valerian can interact with sedatives, antidepressants and other drugs affecting the nervous system. It is important to consult a doctor before taking valerian, especially if you take any medicine. Alcohol should not be consumed when taking valerian, as this can enhance its effect.

7. Chamomile:

Chamomile is a herbaceous plant that is traditionally used to treat anxiety, stress and insomnia.

• The mechanism of action: Chamomile contains an Apigenin, an antioxidant that can contact the receptors of benzodiazepines in the brain, having a calming and relaxing effect.

• Dosage: Chamomile is usually taken in the form of tea, brewing 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes. You can also take chamomile extracts in the form of capsules or tablets.

• Efficiency for athletes: Chamomile can be useful for athletes experiencing anxiety, stress or difficulties with falling asleep. Studies show that chamomile can improve sleep quality, reduce falling asleep and reduce anxiety symptoms. One study published in Journal of Advanced Nursingshowed that chamomile improves the quality of sleep in the elderly.

• Side effects: Chamomile is usually considered safe, and side effects are rare. In rare cases, allergic reactions can occur, especially in people with allergies to ambrosia.

• Interaction with other substances: Chamomile can interact with anticoagulants and other drugs that thin blood. It is important to consult a doctor before taking chamomile, especially if you take any medicine.

8. Cherry (extract):

Cherry, especially the Montmoresey variety, contains natural melatonin.

• The mechanism of action: Cherry Extract of Montmoresey increases the level of melatonin in the body, regulating circadian rhythms and contributing to sleep.

• Dosage: The recommended dosage of the Extract of Cherry Montmorency to improve sleep varies from 480 to 960 mg, taken 1-2 hours before bedtime. You can also consume Monmoresey cherry juice.

• Efficiency for athletes: Studies show that the Extract of Vishni Montmorency can improve sleep and recovery after training, reduce muscle pain and reduce inflammation. One study published in European Journal of Nutritionshowed that the use of cherry juice Montmorency improves sleep and reduces inflammation in long -distance runners after a marathon. Another study published in Journal of the International Society of Sports Nutritionrevealed that the use of cherry juice Montmorency improves the restoration of muscle strength after intense training.

• Side effects: Side effects of the Extract of Vishni Montmorency are usually insignificant and can include diarrhea and cramps in the abdomen when taking large doses.

• Interaction with other substances: Intections of the Extract of Vishni Montmorency with other substances are unlikely, but it is recommended to consult a doctor before taking the appointment, especially if you take any medications that affect blood coagulation.

9. Comprehensive dietary supplements:

There are complex dietary supplements to improve sleep, which contain a combination of several ingredients, such as melatonin, magnesium, L-triptophanes, gamut and plant extracts.

• Advantages: Complex dietary supplements can have a more synergistic effect than individual ingredients, affecting various aspects of sleep.
• Flaws: It is difficult to determine which ingredients are most effective, and the dosages of individual ingredients can be non -optimal.
• Recommendations: It is important to choose complex dietary supplements with a proven composition and dosages based on scientific research. Before taking complex dietary supplements, you need to consult a doctor.

Important considerations for athletes:

• Consultation with a doctor or sports doctor: Before taking any dietary supplement to improve sleep, athletes need to consult a doctor or a sports doctor in order to verify their safety and effectiveness, as well as exclude possible contraindications and interactions with other drugs.
• Testing for prohibited substances: Athletes participating in the competitions need to make sure that the dietary supplements that they accept do not contain prohibited substances. You should choose dietary supplements certified by independent organizations such as NSF International or Informed-Sport.
• Sleep hygiene: Bades should be considered as an addition to a healthy hygiene of sleep, including regular sleep and wakefulness, creating a comfortable situation for sleeping, avoiding caffeine and alcohol before bedtime, and regular physical exercises.
• Individual reaction: The reaction to dietary supplements can vary in different people. It is important to start with a minimum dose and gradually increase it if necessary, tracking your reaction.
• Product quality: It is important to choose dietary supplements from trusted manufacturers who use high -quality ingredients and comply with strict production standards.
• Nutrition: Optimal nutrition plays an important role in sleep regulation. The use of enough complex carbohydrates and protein can contribute to the production of serotonin and melatonin.

Alternative strategies for improving sleep for athletes:

In addition to dietary supplements, there are other strategies that can help athletes improve sleep:

• Regular mode of sleep and wakefulness: Try to go to bed and wake up at the same time every day, even on weekends.
• Creating a comfortable sleeping environment: Provide a dark, quiet and cool sleep room. Use dense curtains, take or white noise, if necessary.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Try to avoid their use a few hours before bedtime.
• Regular physical exercises: Regular physical exercises can improve sleep, but do not engage in intensive training immediately before bedtime.
• Stress management: Use stress control techniques, such as meditation, yoga or deep breathing to relax before bedtime.
• Limit the use of electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin. Try to avoid using phones, tablets and computers 1-2 hours before bedtime.
• Sunlight: Obtaining a sufficient amount of sunlight during the day helps to regulate circus rhythms.
• Warm bath or shower before bedtime: A warm bath or shower can help relax and prepare for sleep.

In conclusion, dietary supplements can be a useful addition to a healthy lifestyle for athletes seeking to improve sleep and restoration. However, it is important to choose dietary supplements wisely, consult a doctor or sports doctor, and combine them with other strategies for improving sleep. An individual reaction to dietary supplements can vary, so it is important to experiment and find what is best for you. The main emphasis should always be placed on sleep hygiene, proper nutrition and stress.