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
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
TREATMENT
Masking
DOUBLE
Enrollment
25
magnesium-based sleep \& recovery supplement (2g/day for 2-weeks)
Placebo Supplementation (2g/day for 2-weeks)
Changes in total work done
Changes in total work done as measured by the Biodex
Time frame: Following each 2-week supplementation period of either supplement
Changes in work done (Flexion)
Changes in work done (Flexion) as measured by the Biodex
Time frame: Following each 2-week supplementation period of either supplement
Changes in work done (Extension)
Changes in work done (Extension) as measured by the Biodex
Time frame: Following each 2-week supplementation period of either supplement
Changes in Single Leg jump height
Changes in Single Leg jump height (m)
Time frame: Before and Immediately After Muscle Damaging Protocol at the End of Each 2-Week Supplementation Period
Changes in Single Leg Jump hang time
Changes in Single Leg Jump hang time (s)
Time frame: Before and Immediately After Muscle Damaging Protocol at the End of Each 2-Week Supplementation Period
Changes in sleep quality
Changes in sleep quality as measured by the Groningen Sleep Quality questionnaire where a lower score indicates better sleep quality.
Time frame: Following each 2-week supplementation period of either supplement.
Changes in perceived muscle soreness (Pain pressure threshold)
Changes in perceived muscle soreness (Pain pressure threshold in Newtons) as measured by the muscle algometer where a higher score means a better outcome
Time frame: Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol.
Change in Self-Reported Readiness to Train Score (5-Point Likert Scale)
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)
Time frame: Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol
Changes in Sleep Quality
Changes in Sleep Quality as measured by the Consensus Sleep Diary.
Time frame: Following each 2-week supplementation period of either supplement.
Change in perceived recovery status (10-Point Likert Scale)
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
Time frame: Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol
Change in perceived overall muscle soreness (10-Point Likert Scale)
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
Time frame: Following each 2-week supplementation period of either supplement and 24hr and 48hr following the muscle damaging protocol
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