#85 ENGL: Nutritional Strategies to promote sleep in athletes with Gavin Rackard

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In this episode, I’m joined by PhD candidate Gavin Rackard to explore the relationship between nutrition and sleep, looking beyond the usual supplement recommendations to understand what the science actually tells us.
We discuss:
• The basics: What affects sleep quality, and which common mistakes should athletes avoid?
• Energy intake: How can eating too much or too little affect sleep?
• Tryptophan-rich foods: Can increasing tryptophan intake improve sleep quality, and how strong is the evidence in athletes?
• Kiwi fruit: Is there scientific evidence to support eating kiwi to improve sleep?
• Probiotics: What can we learn from research investigating probiotics and sleep in rugby players?
• Sleep supplements: What does the evidence actually say about magnesium, ashwagandha, melatonin, valerian, tart cherry and glycine?
• Carbohydrates and sleep: Does carbohydrate intake influence sleep quality?
• Pre-sleep protein: Could consuming whey or casein before bed affect sleep?
Most importantly, we discuss how to interpret the evidence in context.
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Mentioned resources:
A Scoping Review: Nutrition Strategies to Promote Sleep in Elite Athletes (mdpi.com/2075-4663/13/10/342)

Supplement DeepDive für Coaches und Sportler (athleatcoach.com/produkt/supplement-guide)
Unser Meal-Prep Rezepte eBook (athleatcoach.com/produkt/meal-prep-rezepte-ebook)
Unser Praxisguide für Sportler (athleatcoach.com/produkt/ernaehrungsguide-fuer…)
Nutrition coaching for athletes (DE & ENGL) (athleatcoach.com/coaching)
athlEATcoach Instagram (instagram.com/team_athleatcoach/?hl=en)
athlEATcoach website (athleatcoach.com/en/athleatcoach-en)