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01.01.2019


Training hard in the evening? Melatonin supplement makes you fitter the next day

Training hard in the evening? Melatonin supplement makes you fitter the next day
If athletes train intensively in the evening, and then use a supplement with melatonin, they are fitter the next morning. That is what Tunisian sports scientists at Manouba University discovered this.

Warning side note
The researchers studied the effect of a single administration of melatonin. Before you start using melatonin, and especially if you are going to do so on a daily basis, we strongly recommend that you do your research on melatonin first. This publication tells you why: [Sleep Med Rev. 2014 Aug;18(4):333-9.].

Study
The researchers had 10 male teenage athletes train intensively intensive sports at 8 o'clock in the evening. On one occasion the boys got a placebo after their training, the other time a supplement with 10 milligram melatonin. The researchers used a product from the Canadian Jamieson Laboratories. [jamiesonvitamins. com]

Results
Because of the supplement, the teenagers slept an average of 25 minutes longer. The next day, at 8 o'clock in the morning, thanks to the supplement, they jumped a little higher at the five-jump test [5-JT] andcover 82 meters more at the Yo-Yo intermittent-recovery test.


Training hard in the evening? Melatonin supplement makes you fitter the next day


Training hard in the evening? Melatonin supplement makes you fitter the next day


Conclusion
"The administration of a single dose of 10 mg melatonin after strenuous late-evening exercise improved [...] some short-term physical performances the following morning in healthy teenagers", write the researchers.

Source:
Chronobiol Int. 2018 Sep;35(9):1281-93.

More:
These two phytochemicals in your diet make melatonin more effective 18.01.2018
A year on melatonin: a couple of kilos less fat and a couple of kilos more lean body mass 04.11.2015
Animal study: combination of melatonin and exercise protects against Alzheimer's 22.07.2014

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