Centre for Sports Research (CSR), School of Exercise and Nutrition Sciences, Deakin University, Geelong,Australia.
Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University, Geelong,Australia.
Int J Sport Nutr Exerc Metab. 2022 Mar 1;32(2):82-88. doi: 10.1123/ijsnem.2021-0145. Epub 2021 Dec 7.
To investigate the effect of evening whey protein supplementation, rich in tryptophan, on sleep in elite male Australian Rules Football players.
Double-blinded, counterbalanced, randomized, cross-over study.
Sleep was assessed using wrist activity monitors and sleep diaries in 15 elite male Australian Football League players on two training and nontraining days following evening consumption of an isocaloric whey protein supplement or placebo in preseason. A 5-day preintervention period was implemented to determine habitual dietary intake and baseline sleep measures. These habitual data were used to inform the daily dietary intake and timing of ingestion of the evening whey protein supplement or placebo on the intervention days. The whey protein supplement or placebo was consumed 3 hr prior to habitual bedtime.
Separate one-way repeated-measures analyses of covariance revealed no differences between the whey protein supplement and the placebo on sleep duration, sleep onset latency, sleep efficiency, or wake after sleep onset on either training or nontraining days.
Evening whey protein supplementation, rich in tryptophan, does not improve acute sleep duration or quality in elite male Australian Football League players. However, elite athletes may be able to ingest a high protein/energy intake close to bedtime without impairing sleep, which is important for athlete recovery. Future research should investigate the effect of evening protein intake, high in tryptophan, on sleep duration and quality, including sleep staging during periods of restricted sleep and in poor-sleeping athletes.
研究富含色氨酸的夜间乳清蛋白补充对精英男性澳式足球运动员睡眠的影响。
双盲、对照、随机、交叉研究。
在赛季前，15 名精英男性澳式足球联盟球员在两天的训练和非训练日，分别在晚上摄入等热量的乳清蛋白补充剂或安慰剂后，使用腕动监测器和睡眠日记评估睡眠。实施了为期 5 天的干预前阶段，以确定习惯性饮食摄入和基线睡眠测量值。这些习惯性数据用于告知干预日夜间乳清蛋白补充剂或安慰剂的日常饮食摄入和摄入时间。乳清蛋白补充剂或安慰剂在习惯性就寝时间前 3 小时摄入。
单独的单向重复测量方差分析显示，在训练日或非训练日，乳清蛋白补充剂与安慰剂在睡眠持续时间、入睡潜伏期、睡眠效率或睡眠后觉醒方面均无差异。
富含色氨酸的夜间乳清蛋白补充并不能改善精英男性澳式足球联盟球员的急性睡眠持续时间或质量。然而，精英运动员可能能够在接近就寝时间摄入高蛋白/高能量摄入，而不会影响睡眠，这对运动员的恢复很重要。未来的研究应调查富含色氨酸的夜间蛋白质摄入对睡眠持续时间和质量的影响，包括在限制睡眠和睡眠质量差的运动员期间的睡眠分期。
