Pre-sleep Macros on Sleep Quality and Recovery
Study Details
Study Description
Brief Summary
The goal of this clinical trial is to assess the effect of eating before bed (2 hours after dinner, 30mins before bed) and the effects this has on sleep and recovery measures in elite female athletes.
Participants will be randomized to 4 possible groups in a double-blind randomized cross over design. Each group will ingest 40 grams of one of the following nutrients as a liquid shake for 3 consecutive nights:
-
Casein Protein
-
a-lactalbumin Protein
-
Carbohydrate
-
Placebo
There will be at least 1 week washout period between each intervention.
Sleep and recovery outcome measures will be obtained through a WHOOP 4.0 wearable healthy tracking device. Subjective sleep and recovery will be obtained through subjective questionnaires. Food will be logged by participants on intervention days. Blood glucose will be measured using continuous glucose monitors.
Condition or Disease | Intervention/Treatment | Phase |
---|---|---|
|
N/A |
Study Design
Arms and Interventions
Arm | Intervention/Treatment |
---|---|
Active Comparator: Casein Protein Each participant will consume a serving of casein protein mix. |
Dietary Supplement: Casein protein
40 grams of casein protein powder mixed with 8-10 fl. oz. of water.
|
Active Comparator: a-lactalbumin Each participant will consume a serving of a-lactalbumin protein mix. |
Dietary Supplement: a-lactalbumin protein
40 grams of a-lactalbumin protein powder mixed with 8-10 fl. oz. of water.
|
Active Comparator: Carbohydrate Each participant will consume a serving of carbohydrate mix. |
Dietary Supplement: Carbohydrate
40 grams of a carbohydrate powder mixed with 8-10 fl. oz. of water.
|
Placebo Comparator: Placebo Each participant will consume a serving of a placebo mix. |
Dietary Supplement: Placebo
Zero calorie, placebo powder mixed with 8-10 fl. oz. of water.
|
Outcome Measures
Primary Outcome Measures
- Sleep [Data obtained from device 12 hours after ingestion of supplement]
Sleep score determined by WHOOP 4.0 wearable device
- Recovery [Data obtained from device 12 hours after ingestion of supplement]
Recovery score determined by WHOOP 4.0 wearable device
Secondary Outcome Measures
- Subjective sleep score [Data obtained 1-2 hours after after subject awakes]
Subjective sleep score obtained from questionnaire
- Subjective recovery score [Data obtained 1-2 hours after after subject awakes]
Subjective sleep score obtained from questionnaire
- Blood glucose control [Continuous (24hours/day) during intervention days/nights]
Using the continuous glucose monitor, participants blood glucose response throughout the day and night relative to regular meals and intervention will be observed.
Eligibility Criteria
Criteria
Inclusion Criteria:
-
NCAA Division I female athlete
-
Wearing WHOOP 4.0 device for >3 months
Exclusion Criteria:
-
Musculoskeletal injuries limiting participation in regular team practice.
-
Cardiometabolic diseases limiting participation in regular team practice.
-
Pre-diagnosed sleep condition that would negatively affect sleep quality or quantity (sleep apnea, restless leg syndrome, night-feeding syndrome)
-
Allergy to any dietary supplement used in protocol - e.g., lactose intolerant.
-
Use of sleep aids such as but not limited to, melatonin.
Contacts and Locations
Locations
Site | City | State | Country | Postal Code | |
---|---|---|---|---|---|
1 | Institute of Sports Sciences and Medicine - Florida State University | Tallahassee | Florida | United States | 32303 |
Sponsors and Collaborators
- Florida State University
- Milk Specialties Global
Investigators
None specified.Study Documents (Full-Text)
None provided.More Information
Publications
None provided.- STUDY00004409