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: 1. Casein Protein 2. a-lactalbumin Protein 3. Carbohydrate 4. 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.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
OTHER
Masking
DOUBLE
Enrollment
20
40 grams of casein protein powder mixed with 8-10 fl. oz. of water.
40 grams of a-lactalbumin protein powder mixed with 8-10 fl. oz. of water.
40 grams of a carbohydrate powder mixed with 8-10 fl. oz. of water.
Zero calorie, placebo powder mixed with 8-10 fl. oz. of water.
Institute of Sports Sciences and Medicine - Florida State University
Tallahassee, Florida, United States
Sleep
Sleep score determined by WHOOP 4.0 wearable device
Time frame: Data obtained from device 12 hours after ingestion of supplement
Recovery
Recovery score determined by WHOOP 4.0 wearable device
Time frame: Data obtained from device 12 hours after ingestion of supplement
Subjective sleep score
Subjective sleep score obtained from questionnaire
Time frame: Data obtained 1-2 hours after after subject awakes
Subjective recovery score
Subjective sleep score obtained from questionnaire
Time frame: Data obtained 1-2 hours after after subject awakes
Blood glucose control
Using the continuous glucose monitor, participants blood glucose response throughout the day and night relative to regular meals and intervention will be observed.
Time frame: Continuous (24hours/day) during intervention days/nights
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