Athletes, Healthy
Conditions
Keywords
Muscle Damage, Sleep, Supplementation, Recovery
Brief summary
The goal of this clinical trial (randomised crossover study) is to learn if a multi-component sleep and exercise recovery supplement can improve sleep quality and enhance recovery following exercise in healthy, recreationally active adults aged 18-40. The main questions it aims to answer are: 1. Does the supplement reduce delayed onset muscle soreness (DOMS) following an intense exercise protocol? 2. Does the supplement improve sleep quality? Researchers will compare the supplement to a placebo (a look-alike tablet with no active ingredients) to see if the supplement improves exercise recovery and sleep quality. In this crossover design, all participants will receive both the supplement and the placebo in separate 2-week periods, with a 2-week washout period in between. Participants will: * Take the supplement during one 2-week period and the placebo during another (order randomised), 30 minutes before bed each day * Complete an exercise protocol involving repeated leg extensions designed to induce muscle fatigue * Attend six laboratory visits, including baseline testing and follow-up assessments at 24 and 48 hours post-exercise * Complete daily sleep questionnaires during each supplementation period * Record food intake prior to exercise trials and replicate it for consistency * Perform muscle soreness assessments and single-leg jump tests before and after exercise, and during recovery
Interventions
DIETARY_SUPPLEMENTmagnesium-based sleep & recovery supplement
magnesium-based sleep \& recovery supplement (2g/day for 2-weeks)
DIETARY_SUPPLEMENTPlacebo Supplementation
Placebo Supplementation (2g/day for 2-weeks)
Sponsors
University of Exeter
Study design
Allocation
RANDOMIZED
Intervention model
CROSSOVER
Primary purpose
TREATMENT
Masking
DOUBLE (Subject, Investigator)
Eligibility
Sex/Gender
ALL
Age
18 Years to 40 Years
Healthy volunteers
Yes
Inclusion criteria
* Aged between 18-40, healthy and non smokers * Recreationally active, exercise at least 2 times a week
Exclusion criteria
* • Not have any injuries that would affect performance * Not taking any medications that could affect drowsiness or energy levels * Not taking any other dietary supplements high in magnesium * Not be pregnant * Not have any illness or medical condition that could make intense exercise unsafe * Not be participating in other studies that could interfere with the outcomes of this study * Not have any current sleep problems e.g. Insomnia
Design outcomes
Primary
| Measure | Time frame | Description |
|---|---|---|
| Changes in total work done | Following each 2-week supplementation period of either supplement | Changes in total work done as measured by the Biodex |
| Changes in work done (Flexion) | Following each 2-week supplementation period of either supplement | Changes in work done (Flexion) as measured by the Biodex |
| Changes in work done (Extension) | Following each 2-week supplementation period of either supplement | Changes in work done (Extension) as measured by the Biodex |
| Changes in Single Leg jump height | Before and Immediately After Muscle Damaging Protocol at the End of Each 2-Week Supplementation Period | Changes in Single Leg jump height (m) |
| Changes in Single Leg Jump hang time | Before and Immediately After Muscle Damaging Protocol at the End of Each 2-Week Supplementation Period | Changes in Single Leg Jump hang time (s) |
Secondary
| Measure | Time frame | Description |
|---|---|---|
| Changes in sleep quality | Following each 2-week supplementation period of either supplement. | Changes in sleep quality as measured by the Groningen Sleep Quality questionnaire where a lower score indicates better sleep quality. |
| Changes in perceived muscle soreness (Pain pressure threshold) | Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol. | Changes in perceived muscle soreness (Pain pressure threshold in Newtons) as measured by the muscle algometer where a higher score means a better outcome |
| Change in Self-Reported Readiness to Train Score (5-Point Likert Scale) | Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol | Change in perceived readiness to train or compete assessed using a self-reported 5-point Likert scale, where 1 = not at all ready (extremely fatigued/sore) and 5 = completely ready (fresh, no limitations) |
| Changes in Sleep Quality | Following each 2-week supplementation period of either supplement. | Changes in Sleep Quality as measured by the Consensus Sleep Diary. |
| Change in perceived recovery status (10-Point Likert Scale) | Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol | Change in perceived readiness to train or compete assessed using a self-reported 10-point Likert scale, where 0 = very poorly recovered and 10 = fully recovered |
| Change in perceived overall muscle soreness (10-Point Likert Scale) | Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol | Change in perceived readiness to train or compete assessed using a self-reported 10-point Likert scale, where 0 = no soreness and 10 = worse soreness imaginable |
Contacts
CONTACTTom G Gurney, PhD
Outcome results
None listed