FoodsTart Cherry

Kiwifruit, Tart Cherry Juice, and high dairy intake promote sleep in elite athletes

This scoping review identified that kiwifruit, Tart Cherry Juice, and high dairy intake (limited to females) demonstrated the highest potential to promote sleep in elite athletes, despite limited sample sizes. Protein-based interventions may have a ceiling effect when athletes already consume >2.5 g·kg⁻¹ body mass or meet sleep duration needs.

Last updated: Jul 7, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Nutrition Strategies to Promote Sleep in Elite Athletes: A Scoping Review.

observational

Rackard G, Madigan SM, Connolly J, Keaver L, Ryan L, Doherty R · Sports (Basel, Switzerland) (2025)

Participants: N/A
Duration: N/A
Intervention: Kiwifruit, Tart Cherry Juice, high dairy intake (limited to females)
Outcome: Sleep quality and quantity
Effect Size: N/A
Population: Elite athletes

Result:

PubMed: 41150477DOI: 10.3390/sports13100342

Mechanism Graph

Nutrient interventions may influence neurotransmitter synthesis (e.g., serotonin, melatonin)
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Tryptophan-rich foods increase serotonin and melatonin production
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Carbohydrate pre-bed may enhance tryptophan uptake via insulin-mediated competition
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Result: Improved sleep onset and quality

Limitations

  • ⚠Limited sample sizes across included studies (median group size 19)
  • ⚠Scoping review design does not provide quantitative meta-analysis; results are descriptive

Frequently Asked Questions

What specific foods were found to promote sleep in elite athletes?▼

Kiwifruit, Tart Cherry Juice, and high dairy intake (limited to females) showed the highest potential.

Why might protein-based interventions have a ceiling effect?▼

Elite athletes already consuming >2.5 g·kg⁻¹ body mass of protein or meeting sleep duration needs may not see additional sleep benefits from protein supplementation.

What is the main limitation of the evidence reviewed?▼

The studies had small sample sizes (median 19 participants) and the scoping review design limits the ability to draw causal conclusions.

Are these nutrition strategies recommended for all athletes?▼

The review suggests potential benefits, but further research is needed before broad recommendations, especially given the unique demands of elite athletes.

Products

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References

  1. 1.Rackard G, Madigan SM, Connolly J, Keaver L, Ryan L, Doherty R. "Nutrition Strategies to Promote Sleep in Elite Athletes: A Scoping Review.." Sports (Basel, Switzerland), 2025. PMID: 41150477 DOI: 10.3390/sports13100342
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.