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Nutritional interventions such as carbohydrate, caffeine, creatine, kiwifruit, magnesium, meal timing, protein, and tart cherry may improve sleep duration and quality in athletes.

The review indicates that certain nutritional strategies and supplements have an evidence base for improving sleep in athletes, including carbohydrate, caffeine, creatine, kiwifruit, magnesium, meal make-up and timing, protein, and tart cherry. However, further research is needed to clarify interactions between nutrition and the circadian system. The paper does not provide specific effect sizes or quantitative outcomes.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

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

Study Evidence

Study 1. Sleep and nutrition for athletes. The Nutrition Society, Scottish Section Conference 2024.

observational

Doherty R, Madigan S, Warrington G, Ellis JG · The Proceedings of the Nutrition Society (2026)

Participants: N/A
Duration: N/A
Intervention: Various nutritional strategies and supplements (carbohydrate, caffeine, creatine, kiwifruit, magnesium, meal make-up and timing, protein, tart cherry)
Outcome: Sleep duration and quality
Effect Size: N/A
Population: Athletes with high sleep needs and vulnerability to sleep difficulties due to training and competition demands

Result:

PubMed: 39556011DOI: 10.1017/S0029665124007535

Mechanism Graph

Nutritional interventions may influence neurotransmitter synthesis (e.g., serotonin, melatonin)
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Certain nutrients may modulate circadian clock gene expression
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Meal timing and composition may affect core body temperature and sleep onset
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Result: Improved sleep duration and quality

Limitations

  • ⚠The paper is a review and does not present original experimental data or effect sizes
  • ⚠Further research is necessary to clarify guidelines and develop specific products and protocols

Frequently Asked Questions

Which specific supplements are mentioned as having evidence for improving sleep in athletes?▼

The review mentions carbohydrate, caffeine, creatine, kiwifruit, magnesium, protein, and tart cherry as having an evidence base.

Does the paper recommend a specific dose of magnesium or tart cherry for sleep?▼

No, the paper does not provide specific doses; it only notes that these interventions have an evidence base and calls for further research.

What is the main conclusion about nutrition and sleep for athletes?▼

Nutritional interventions may improve sleep duration and quality, but more research is needed to understand interactions with the circadian system and to develop clear guidelines.

Are there any negative effects of caffeine on sleep mentioned?▼

The paper does not discuss negative effects; it lists caffeine as one of the interventions with an evidence base, likely in the context of timing or dosage.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Doherty R, Madigan S, Warrington G, Ellis JG. "Sleep and nutrition for athletes. The Nutrition Society, Scottish Section Conference 2024.." The Proceedings of the Nutrition Society, 2026. PMID: 39556011 DOI: 10.1017/S0029665124007535
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.