Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A...

Sleep and recovery are critical for optimising exercise performance. However, the efficacy of melatonin supplementation in improving sleep quality and next-day physical performance remains unclear. This study examined the effects of melatonin ingestion on sleep and performance-related outcomes the following day in trained males.

In a randomised, double-blind, placebo-controlled crossover study, 12 trained males (age: 21.92 ± 2.84 years) ingested 6 mg of melatonin (MEL) or a placebo (PLA) the night before performing the 5 m shuttle test (5mSRT). Before and after the 5mSRT, blood samples were collected. Peak heart rate (HR_peak) and rating of perceived exertion (RPE) were recorded throughout the test. Perceived recovery status (PRS) and delayed onset muscle soreness (DOMS) were measured before, 5 min, 24 h, 48 h, and 72 h after the test. The sleep/wake cycle was monitored during the night after ingestion.

Data were analysed using paired t-tests, Wilcoxon tests, and two-way ANOVAs, with significance set at p < 0.05. Compared to PLA, MEL did not modify any sleep parameters or blood markers (all p > 0.05). However, MEL improved total distance, fatigue index, the percentage decrement between sprints, and HR_peak (all p < 0.05) in the 5mSRT compared to PLA. MEL also enhanced PRS values up to 72 h post-exercise and reduced DOMS (all p < 0.05).

In summary, 6 mg of melatonin taken at night enhanced next-day high-intensity exercise performance and improved perceived recovery up to 72 h post-exercise.