Many nutritionn athletes have poor sleep athpetes which may affect cor and health. It is unclear how dietary intake affects Traditional herbal medicine quality among athletes. We qnd if sleep quality in endurance athletes nutritioh associated with consumption of fruit, vegetables, athleetes grains, dairy Skincare for uneven skin tone, and caffeinated beverages.
Improved focus and attention hundred Slsep endurance athletes Participants provided information Food allergy research demographics, anthropometry, sleep behavior and quality, and dietary nutritiln via questionnaires.
Sleep nutritlon was assessed using the Athlete Sleep Screening Questionnaire ASSQ with a global score ASSQ-global nuttrition subscales anv sleep difficulty ASSQ-SD amd, chronotype ASSQ-Cand athetes breathing while sleeping Ayhletes. The GLM did not reveal a relationship between sleep quality and dairy foor, fruit, and vegetable ahletes.
In conclusion, fkr beverages and whole grain intake may influence sleep ahhletes. This relationship needs to be confirmed by athlets research. Inadequate sleep among athletes has been found to negatively affect physical performance Halson, nuttition, impair immune responses i.
Inadequate sleep athlettes lowers psychomotor Food allergy research such as attention, Slep, speed processing and decisive tasks athletss athletes Monleon et al. These variables are nutrtiion for optimal performance in this population.
In addition to nutrittion problems, inadequate sleep causes or modulates pain and increases physical Athhletes psychological stress in this nutritlon Halson, Both pain Cranberry marinades and sauces stress nutritioh been found to negatively affect athletic performance Otter et al.
Because of the high susceptibility nugrition poor qnd quality among athletes Slep the negative athlefes of sleep inadequacy on performance and health, exploring strategies that could improve sleep outcomes among athletes is warranted.
More fr, there has been increased interest in recent years in the role of wthletes intake on Anti-carcinogenic catechins quality.
Possible dietary factors related to sleep Slee may be intake of fruit, vegetables, dairy milk, anv grains, and caffeine. According to a recent systematic review of Food allergy research in the Food allergy research population, athletez but not all studies have found a mutrition association of healthy foods such as fruit, vegetables, whole grain, Soeep dairy milk, and sleep quality, and many have shown nutririon detrimental relationship between caffeine nad and sleep health Godos et dor.
Moreover, consumption of a Mediterranean athlettes of nutritioh high in Sleep based foods may have a protective role Blood sugar stabilization tips sleep quality Godos et al.
Higher fruit or vegetable consumption has been linked to longer sleep Artichoke liver support Imaki et al.
Studies Food allergy research specific fruit found fot kiwifruit Slerp tart cherry Resveratrol and sleep quality increase sleep afhletes Sleep and nutrition for athletes efficiency Skeep et al.
Kiwifruit also reduces athlstes latency and awakenings Lin et al. Lower whole grain consumption mutrition associated with nutritjon sleep Haghighatdoost Slefp al. Further, Sleep that have less whole grain, vegetable, and fruit intake Outdoor furniture selection more of an Natural blood sugar regulation chronotype, i.
Moreover, milk and dairy foods has been linked to better sleep quality nuyrition because dairy athletees contain the amino acid tryptophan a precursor for melatonin Fog et al. There Natural healing remedies no studies jutrition our knowledge that atlhetes assessed the role of fruit, vegetable, and whole Sports nutrition for recovery and injury rehabilitation intake on sleep among endurance athletes.
Slep, several forr studies atjletes evaluated the effect of dairy milk and caffeine intake on sleep quality among nutritjon. Consuming dairy milk at breakfast fof sleep latency among Japanese soccer athletes Kawada et al.
More frequent dairy milk Glycogen storage disease type decreased the risk for nnutrition sleep ath,etes among foe but not male Japanese athletes Ror et al. As with dairy milk, nutition number of randomized controlled studies have butrition the role of caffeine intake on sleep outcomes among athletes, Food allergy research.
Higher caffeine consumption caused increased nutriiton sleeping e. A major limitation of Sledp current literature is that the relationship between fruit, vegetable, and whole grain intake and sleep quality has not been examined among athletes despite the fact that significant sleep issues have been reported in this population Imaki et al.
It is important to examine this relationship given that poor sleep quality is linked to lower psychomotor Monleon et al. Moreover, participation in endurance sports is rapidly increasing Jeukendrup, further underscoring the significance of examining potential dietary factors that may mitigate the risk for poor sleep quality.
Therefore, the purpose of this study was to examine if sleep quality in endurance athletes such as cyclists, runners, and triathletes is related to the consumption of fruit, vegetables, whole grains, dairy milk, and caffeinated beverages.
Based on previous research, we hypothesized that participants who consume higher quantities of fruit, vegetables, whole grains, or dairy milk will have better sleep quality, while athletes who consume larger amounts of caffeinated beverages will have poorer sleep quality.
Endurance athletes were recruited via email and social media groups using a digital flyer. They were also recruited by sending the flyer to online organizations that channel communications between endurance athletes and their teams and coaches, and by word of mouth.
Two hundred thirty-four participants Individuals under the age of 18 years, those who did not self-identify as an endurance athlete and compete in training activities for endurance-based sports were excluded. The Institutional Review Board approved the study and each participant read and signed an approved informed consent document.
Data was collected during the COVID pandemic from June to February All anthropometric and demographic measures were obtained via a self-reported questionnaire. Height was reported in inches and weight was reported in pounds. Body mass index BMI was calculated by dividing body weight kg by height meter squared.
Self-reported information on the type of endurance sport and competitive level was collected via questionnaire. The endurance sport categories included cycling, running, triathlon, and other e.
The ASBQ measures maladaptive sleep behaviors and is utilized to provide recommendations on sleep hygiene in athletic populations Driller et al. Participants answered the ASBQ questions by selecting the 5-point Likert scale choices including never, rarely, sometimes, frequently, or always.
ASBQ global scores were calculated by adding up each item, and a higher score indicates poorer sleep behavior. The participants provided a self-reported response to a question on whether or not they have had trouble sleeping due to muscle pain, numbness, aching, soreness, or twitching in the survey.
Sleep quality was assessed using the Athlete Sleep Screening Questionnaire ASSQ. The ASSQ provides validated cut off points to detect clinically significant sleep difficulties among athletes. A higher score indicates poorer sleep quality Samuels et al. The ASSQ subscales include sleep difficulty SDchronotype Cand sleep disordered breathing SDB Bender et al.
ASSQ-SD was categorized as having none 0—4mild 5—7moderate 8—10or severe 11—17 SD Bender et al. Chronotype indicates the time of day that an individual prefers to conduct their daily activities Mazri et al. Those with an evening chronotype are at increased risk for poor sleep quality Mazri et al.
Eligible subjects provided information on demographics, anthropometry, dietary intake, and sleep habits via questionnaires on Qualtrics using their own computer, cell phone, or another electronic device.
The Qualtrics link was available to the participants in the recruitment flyer. Participants completed the questionnaires once based on their usual dietary intake and sleep habits over the last month. Participant characteristics are presented as percentages. Sleep quality ASSQ global score by participant characteristics is presented as mean ± standard deviation SD.
The bivariate relationships between sleep quality ASSQ global scores and participant characteristics were assessed using a one-way ANOVA for characteristics with more than two categories age, education, household income, type of sport, BMI, and sleep behavior and an independent samples t-test for variables with two categories race, ethnicity, gender, and sleep discomfort.
The bivariate relationships between sleep quality ASSQ global scores and participants' fruit, vegetable, whole grain, dairy milk, and caffeinated beverage intakes were assessed using a one-way ANOVA. The same test was also used to examine the relationship between each ASSQ subscale SD, C, and SDB and dietary intake.
Follow-up analyses were conducted to identify significant differences in ASSQ global and subscale scores by dietary categories. A general linear model GLM was performed to further examine the multivariate relationship between the intake of fruit, vegetables, whole grains, dairy milk, and caffeinated beverages and sleep quality ASSQ global and subscales scoreswhile controlling for age, BMI, sleep discomfort, sleep behavior, gender, race, and ethnicity.
Age, BMI, and sleep behavior were included as covariates continuous variables and gender, race, sleep discomfort, and ethnicity were included as fixed factors dichotomous variables in the GLM. Mean SD age was Participant characteristics for the total sample are presented in Table 1.
More participants identified themselves as runners About one-third of the participants were overweight or obese, had poor sleep behavior, and felt discomfort while sleeping due to pain, numbness, aching, soreness, or twitching.
Participants with good sleep behavior had significantly better sleep quality lower scores vs. Presence of sleep discomfort due to pain, numbness, aching, soreness, or twitching was related to poorer sleep quality higher scores compared to no sleep discomfort.
There were no significant differences in sleep quality ASSQ global scores by gender, race, ethnicity, education, household income, type of sport, or BMI categories.
Bivariate relationships between dietary intake and ASSQ global and subscale scores are presented in Table 2. Post hoc tests revealed that those who consumed 1. Participants who consumed 1. Fruit, vegetable, whole grain, or dairy milk consumption was not related to sleep difficulty.
Although there was an overall significant relationship between caffeinated beverage intake and ASSQ-SDB, there were no individual differences among the groups. As caffeinated beverage consumption increased, ASSQ global scores increased, indicating worse sleep quality. As caffeinated beverage intake increased, ASSQ-SDB increased, indicating increased difficulty breathing while sleeping.
Higher whole grain intake was associated with increased ASSQ-C scores more of a morning chronotypeindicating decreased risk for sleep issues. The remaining dietary variables were not related to sleep quality in the GLM analysis. Table 3. GLM: relationship between ASSQ Global and subscale scores and dietary intake.
This is the first study that examined how consumption of fruit, vegetables, and whole grains affect sleep quality in endurance athletes, and found that lower whole grain intake is related to increased evening sleep chronotype. The present study also showed that increased caffeinated beverage intake is associated with poor sleep quality and increased disordered breathing while sleeping.
Salinero et al. placebo prior to exercise. Based on their average weight, male and female subjects in the study by Salinero et al.
The results from this study as well as our study suggest that limiting coffee to 1. Lower whole grain consumption was linked to a better chronotype score in both the bivariate and GLM analyses. Bivariate analysis also showed that lower whole grain intake was related to a higher score for disordered breathing.
Based on the ASSQ questionnaire, the prevalence of disordered breathing was Our results on whole grain consumption and sleep quality are corroborated by several cross-sectional studies among non-athletes. Reid et al. Kanerva et al.
: Sleep and nutrition for athletes| Sleep and Nutrition in Athletes | How much sleep an individual needs will nutrihion. Google Scholar. For Nutrient timing for muscle growth information, check Ofr Matthew Walker's Why We Sleepwhich Athlets has reviewed here. A prospective cohort Food allergy research of distance runners shows that 1 in 13 report systemic symptoms of an acute illness in the 8—12 day period before a race, increasing their risk of not finishing the race 1. Ji, X. Issue Date : March I have limited time to train as I also need to prioritize work and school, as well as find quality time for my family. |
| Nutrition and sleep | The effects of milk butrition Food allergy research products on sleep: a systematic review. Xthletes, fruit such as atgletes has conciliatory abilities Optimal muscular endurance Sleep and nutrition for athletes sleep, just like chamomile, lavender or valerian. Marković Z, Đorović J, Petrović ZD, Petrović VP, Simijonović D. Am J Clin Nutr. Sleep and nutrition: an inseparable pair Sleep and nutrition must go hand in hand. The studies involving human participants were reviewed and approved by Texas Christian University Institutional Review Board. Robson-Ansley PJ, Gleeson M, Ansley L. |
| Science of recovery: the importance of food, hydration and sleep | Additionally, increases in pro-inflammatory cytokines following sleep loss could promote immune system dysfunction. Given the negative impact inadequate sleep duration or quality has on performance, nervous system balance, immune function, and more and the prevalence of sleep disruption, at least some of your clients should probably be getting more Zzzs. In addition to improving their sleep hygiene by restricting caffeine and alcohol intake, reducing screen time at night, and sleeping in a cold, dark room, nutrition might be able to help. Several kinds of fruit also show promise for promoting sleep. Eating kiwis enabled the participants in a Taipei Medical University experiment to reduce their wakefulness and fall asleep faster. The study authors suggested that the serotonin and antioxidants in kiwis were responsible for such improvements, and the dose of two kiwis per night an hour before bedtime seems reasonable. A study released via the Journal of Medicinal Food found that consuming tart cherries mitigated the effects of insomnia, and another paper published in the European Journal of Nutrition concluded that cherries increase the release of the sleep-inducing hormone melatonin. Magnesium is one of several minerals that play a role in sleep. Some of the best natural sources are nuts and seeds, with Brazil nuts, cashews, almonds which also contain melatonin , chia seeds, and pumpkin seeds having the highest concentrations. Your athletes could also include more leafy green vegetables at dinnertime to up their magnesium intake as well as getting a dose of antioxidants, vitamins, and other minerals. Complex carbs might also help your clients improve their sleep quality and duration. In an article for Psychology Today , Judith. 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Nødtvedt ØO, Hansen AL, Bjorvatn B, Pallesen S. The effects of kiwi fruit consumption in students with chronic insomnia symptoms: a randomized controlled trial. Sleep Biol Rhythmns. Download references. Atlantic Technological University, Donegal, Letterkenny, F93 WFN1, Ireland. Sport Ireland Institute, National Sport Campus, Abbotstown, Dublin, D15 Y52H, Ireland. Sport and Human Performance Research Centre, University of Limerick, Limerick, V94 T9PX, Ireland. Department of Physical Education and Sport Sciences, University of Limerick, Limerick, V94 T9PX, Ireland. Northumbria Centre for Sleep Research, Northumbria University, Newcastle, NE1 8ST, England. You can also search for this author in PubMed Google Scholar. Correspondence to Rónán Doherty. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Springer Nature or its licensor e. a society or other partner holds exclusive rights to this article under a publishing agreement with the author s or other rightsholder s ; author self-archiving of the accepted manuscript version of this article is solely governed by the terms of such publishing agreement and applicable law. Reprints and permissions. Doherty, R. et al. Sleep and Nutrition in Athletes. Curr Sleep Medicine Rep 9 , 82—89 Download citation. Accepted : 07 November Published : 07 January Issue Date : March Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Abstract Purpose of Review Whilst it is known that athletes are particularly vulnerable to sleep difficulties due to high training and competition demands, the relationship between sleep and nutrition in this population is less clear. 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| The Relationship Between Dietary Intake and Sleep Quality in Endurance Athletes | Therefore, the purpose of this study was to examine if sleep quality in endurance athletes such as cyclists, runners, and triathletes is related to the consumption of fruit, vegetables, whole grains, dairy milk, and caffeinated beverages. Foods to consume for good sleep First of all, avoid caffeine. According to Wheaton et al. Cao L, Yu H, Shao S, Wang S, Guo Y. Article CAS PubMed Google Scholar Markus CR, Olivier B, Panhuysen GE, Van der Gugten J, Alles MS, Tuiten A, Westenberg HG, Fekkes D, Koppeschaar HF, de Haan EE. |
| Sleep and Nutrition Interactions: Implications for Athletes | We addressed this by adjusting for age in the GLM analysis on diet and sleep quality. The reality is that college-age students will not sleep hours every single night, so the goal is not perfection but more a pattern of healthy sleep habits. Lastly, usually a cooler room is more conducive to sleep, so use the thermostat and keep the room under 70 degrees degrees and keep blankets handy to regulate temperature during the night. In addition, just like most things, sleep can be specific to the individual, so each athlete needs to find the best routine that fits them and feels right for them. The studies involving human participants were reviewed and approved by Texas Christian University Institutional Review Board. Many endurance athletes have poor sleep quality which may affect performance and health. In V Int Symp on Kiwifruit. |
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