SavedAdd your journal

Journals / CBÜ Beden Eğitimi ve Spor Bilimleri Dergisi / 2019 / Cilt: 14 - Sayı: 2

Sleep Quality and Nutrition Approaches in Athletes

Sporcularda Uyku Kalitesi ve Beslenme Yaklaşımları

Gizem HELVACI
Nurcan YABANCI AYHAN
Pages
188–198
Publication Date
2019-12-31
DOI
—
🏛️Bibliographic metadata and full text access for this article are provided via DergiPark.
DergiPark Record ↗
✨

AI Summary & Key Takeaways

AI Insight
⚡ TL;DR(Too Long; Didn't Read)

This review discusses the current literature the effects on sleep-wake cycle of melatonin supplementation, B group vitamins, zinc and magnesium minerals, alcohol and caffeine in athlete.

📌 3 Key Takeaways

🎯
Objective & Hypothesis:Good sleep quality for athletes is important for their optimum performance.
📊
Key Findings & Data:Sleep of sufficient time and quality allows the athlete to accelerate the recovery process after the training, minimize the risk of injury and boost the immune system.
💡
Conclusion & Impact:This review discusses the current literature the effects on sleep-wake cycle of melatonin supplementation, B group vitamins, zinc and magnesium minerals, alcohol and caffeine in athlete.
🔬Design:Review & Systematic Survey
📍Scope:Comprehensive Sample
⚙️Variables:sporcu · uyku kalitesi · besin

Abstract

Good sleep quality for athletes is important for their optimum performance. Sleep of sufficient time and quality allows the athlete to accelerate the recovery process after the training, minimize the risk of injury and boost the immune system. Athletes’ frequent travels for competitions, the anxiety and stress they experience before the competition, and changes occurring in the body temperature, blood pressure and hormone levels due to training may lead to sleep problems. Elimination of factors that trigger sleep problems is necessary for the athlete to maintain proper body composition, increase motivation and optimize performance. In addition to a quiet, dark and comfortable sleep environment, a proper diet program has an effect on sleep quality. This review discusses the current literature the effects on sleep-wake cycle of melatonin supplementation, B group vitamins, zinc and magnesium minerals, alcohol and caffeine in athlete.

Özet

Sporcular için kaliteli bir uyku optimum performans için önemlidir. Sporcunun yeterli süre ve kalitede uyuması antrenman sonrası iyileşme sürecinin hızlanması, yaralanma riskinin en aza indirilmesi ve bağışıklık sisteminin güçlü tutulmasını sağlar. Sporcuların müsabakalar için sık sık seyahat etmesi, yarışma öncesi yaşadıkları endişe ve stres, antrenmana bağlı vücut sıcaklığı, kan basıncı ve hormon düzeylerinde meydana gelen değişiklikler uyku sorunlarına yol açabilmektedir. Uyku sorunlarını tetikleyen faktörlerin ortadan kaldırılması sporcunun uygun vücut bileşiminin korunması, motivasyonunun artması ve performansının en üst düzeye çıkartılması için gereklidir. Sessiz, karanlık ve rahat bir uyku ortamıyla birlikte uygun bir beslenme programı uyku kalitesi üzerinde etkilidir. Bu derleme makalede güncel literatür eşliğinde sporcularda melatonin takviyesi, B grubu vitaminleri, çinko ve magnezyum mineralleri, alkol ve kafeinin uyku-uyanıklık döngüsü üzerine etkileri açıklanmıştır.

🔖

Cite This Article

HELVACI, G., AYHAN, N. Y. (2019). Sleep Quality and Nutrition Approaches in Athletes. CBÜ Beden Eğitimi ve Spor Bilimleri Dergisi, Cilt: 14 - Sayı: 2, 188–198. https://ajindex.com/articles/480469

📄 Full Text PDF Viewer

📄

PDF görüntüleyici hazırlanıyor...

References (14)

  1. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M.M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial, Journal of Research in Medical Sciences, 17, 1161-1169.
  2. Allen, G.F.G., Land, J.M., & Heales, S.J.R., (2009). A new perspective on the treatment of aromatic L-amino acid decarboxylase deficiency, Molecular Genetics and Metabolism, 97, 6–14.
  3. Atkinson, G., Drust, B., Reilly, T., & Waterhouse J. (2003). The relevance of melatonin to sports medicine and science, Sports Medicine, 33, 809-831.
  4. Barnes, M.J. (2014). Alcohol: ımpact on sports performance and recovery in male athletes, Sports Medicine, 44, 909-919.
  5. Bell, P.G., McHugh, M.P, Stevenson, E., & Howatson, G. (2014). The role of cherries in exercise and health, Scandinavian Journal Medicine Science in Sports, 24, 477-490.
  6. Braam, W., van Geijlswijk, I., Keijzer, H., Smits, M.G., Didden, R., & Curfs, L.M.G. (2010). Loss of response to melatonin treatment is associated with slow melatonin metabolism. Journal of Intellectual Disability Research, 54, 547–55.
  7. Burke, T.M., Markwald, RR., McHill, A.W., Chinoy, E.D., Snider, J.A., Bessman, S.C., et al. (2015). Effects of caffeine on the human circadian clock in vivo and in vitro, Science Translational Medicine, 7: 1-8.
  8. Cherasse, Y., Saito, H., Nagata, N., Aritake, K., Lazarus, M., & Urade, Y. (2015). Zinc-containing yeast extract promotes nonrapid eye movement sleep in mice, Molecular Nutrition and Food Nutrition, 59, 2087-2093.
  9. Copenhaver, E.A., Diamond, A.B. (2017) The Value of Sleep on Athletic Performance, Injury, and Recovery in the Young Athlete, Pediatric Annals, Special Issue Article, 46(3):106-111.
  10. Ebrahim, I.O., Shapiro, C.M., Williams, A.J., & Fenwick, P.B. (2013). Alcohol and Sleep I: Effects on Normal Sleep. Alcoholism: Clinical and Experimental Research, 37, 539-549.
  11. Feng, X., Wang, M., Zhao, Y., Han, P., & Dai, Y. (2014). Melatonin from different fruit sources, functional roles, and analytical methods, Trends in Food Science and Technology, 37, 21-31.
  12. Freedman, N.D., Park, Y., Abnet, C.C., Hollenbeck, A.R., & Sinha, R. (2012). Association of coffee drinking with total and cause-specific mortality. The New England Journal of Medicine, 366, 1891–904.
  13. George, N.M., Davis, J.E. (2013). Assessing sleep in adolescents through a better understanding of sleep physiology. The American Journal of Nursing, 113, 26-31.
  14. Golem, D.L, Martin-Biggers,