Among the basic pillars for athletes are training, nutrition, and good rest, although many times we forget to give it the importance it deserves. Melatonin is produced by the pineal gland in the brain and is essential for sleep.
Its secretion is higher at night, increasing its levels in the blood and helping to restore the body's circadian rhythm balance.
Consequences of lack of rest in athletes
Athletes need to rest well; their physical condition largely depends on it. Therefore, lack of rest can cause the following consequences:
- Increases the risk of injuries, as concentration and agility decrease.
- During sleep, muscles regenerate and release accumulated tension.
- The immune system is strengthened, increasing defenses against infections.
- Cellular oxygenation is favored since breathing is slow and deep.
Nutrition is fundamental for the athlete's good performance. Foods containing the amino acid tryptophan can help improve sleep. And, of course, stimulant foods should be avoided hours before going to sleep. These include coffee, tea, alcohol, energy drinks, or chocolate, among others. Heavy digestion should also be avoided.
Can I take Melatonin as a supplement?
The administration of melatonin (dosage prescribed by a doctor) improves sleep predisposition and acts as an antioxidant, neutralizing free radicals and protecting against oxidative damage. It is not advised for use by those in risk groups such as pregnant women, diabetics, children, hypertensive people, or those with bleeding disorders, among others. Therefore, it is preferable to establish good sleep habits (set a regular schedule, maintain appropriate environmental factors, avoid stimulants before bedtime, etc.).
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