Centre for Sport Research, Deakin University, Geelong, VIC 3220, Australia.
Appleton Institute for Behavioural Science, Central Queensland University, Wayville, SA 5034, Australia.
Nutrients. 2022 Aug 10;14(16):3271. doi: 10.3390/nu14163271.
Many athletic populations report poor sleep, especially during intensive training and competition periods. Recently, diet has been shown to significantly affect sleep in general populations; however, little is known about the effect diet has on the sleep of athletically trained populations. With sleep critical for optimal recovery and sports performance, this systematic review aimed to evaluate the evidence demonstrating that dietary factors influence the sleep of athletically trained populations. Four electronic databases were searched from inception to May 2022, with primary research articles included if they contained a dietary factor(s), an outcome measure of sleep or sleepiness, and participants could be identified as ‘athletically trained’. Thirty-five studies were included, with 21 studies assessed as positive quality, 13 as neutral, and one as negative. Sleep or sleepiness was measured objectively in 46% of studies (n = 16). The review showed that evening (≥5 p.m.) caffeine intakes >2 mg·kg−1 body mass decreased sleep duration and sleep efficiency, and increased sleep latency and wake after sleep onset. Evening consumption of high glycaemic index carbohydrates and protein high in tryptophan may reduce sleep latency. Although promising, more research is required before the impact of probiotics, cherry juice, and beetroot juice on the sleep of athletes can be resolved. Athletic populations experiencing sleep difficulties should be screened for caffeine use and trial dietary strategies (e.g., evening consumption of high GI carbohydrates) to improve sleep.
许多运动员群体报告睡眠质量差，尤其是在密集训练和比赛期间。最近，饮食已被证明会显著影响一般人群的睡眠；然而，对于饮食对训练有素的运动员群体的睡眠影响知之甚少。由于睡眠对最佳恢复和运动表现至关重要，本系统评价旨在评估饮食因素影响训练有素的运动员群体睡眠的证据。从创建到 2022 年 5 月，对四个电子数据库进行了搜索，如果研究包含饮食因素、睡眠或嗜睡的结果测量指标，并且参与者可以被确定为“训练有素的运动员”，则将其纳入主要研究文章。共纳入 35 项研究，其中 21 项研究质量为阳性，13 项为中性，1 项为阴性。46%的研究（n=16）客观测量了睡眠或嗜睡情况。综述表明，晚上（≥5 点）摄入>2mg·kg-1 体重的咖啡因会缩短睡眠时间和睡眠效率，并增加入睡潜伏期和睡眠后觉醒时间。晚上食用高血糖指数碳水化合物和富含色氨酸的高蛋白可能会缩短入睡潜伏期。尽管有希望，但在确定益生菌、樱桃汁和甜菜根汁对运动员睡眠的影响之前，还需要进行更多的研究。睡眠困难的运动员群体应进行咖啡因使用筛查，并尝试饮食策略（例如，晚上食用高血糖指数碳水化合物）来改善睡眠。
