Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study
Background/Objectives: 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...
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MDPI AG
2025-06-01
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| Series: | Sports |
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| Online Access: | https://www.mdpi.com/2075-4663/13/6/190 |
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| author | Nourhène Mahdi Slaheddine Delleli Arwa Jebabli Khouloud Ben Maaoui Juan Del Coso Hamdi Chtourou Luca Paolo Ardigò Ibrahim Ouergui |
| author_facet | Nourhène Mahdi Slaheddine Delleli Arwa Jebabli Khouloud Ben Maaoui Juan Del Coso Hamdi Chtourou Luca Paolo Ardigò Ibrahim Ouergui |
| author_sort | Nourhène Mahdi |
| collection | DOAJ |
| description | Background/Objectives: 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. Methods: 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<sub>peak</sub>) 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. Results: Data were analysed using paired t-tests, Wilcoxon tests, and two-way ANOVAs, with significance set at <i>p</i> < 0.05. Compared to PLA, MEL did not modify any sleep parameters or blood markers (all <i>p</i> > 0.05). However, MEL improved total distance, fatigue index, the percentage decrement between sprints, and HR<sub>peak</sub> (all <i>p</i> < 0.05) in the 5mSRT compared to PLA. MEL also enhanced PRS values up to 72 h post-exercise and reduced DOMS (all <i>p</i> < 0.05). Conclusion: 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. |
| format | Article |
| id | doaj-art-d4669201c1354b74991db7fb07d363f2 |
| institution | Kabale University |
| issn | 2075-4663 |
| language | English |
| publishDate | 2025-06-01 |
| publisher | MDPI AG |
| record_format | Article |
| series | Sports |
| spelling | doaj-art-d4669201c1354b74991db7fb07d363f22025-08-20T03:27:33ZengMDPI AGSports2075-46632025-06-0113619010.3390/sports13060190Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover StudyNourhène Mahdi0Slaheddine Delleli1Arwa Jebabli2Khouloud Ben Maaoui3Juan Del Coso4Hamdi Chtourou5Luca Paolo Ardigò6Ibrahim Ouergui7High Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax 3000, TunisiaHigh Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax 3000, TunisiaHigh Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax 3000, TunisiaHigh Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax 3000, TunisiaCentre for Sport Studies, Rey Juan Carlos University, 28943 Fuenlabrada, SpainHigh Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax 3000, TunisiaDepartment of Teacher Education, NLA University College, 0166 Oslo, NorwayHigh Institute of Sport and Physical Education of Kef, University of Jendouba, Kef 7100, TunisiaBackground/Objectives: 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. Methods: 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<sub>peak</sub>) 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. Results: Data were analysed using paired t-tests, Wilcoxon tests, and two-way ANOVAs, with significance set at <i>p</i> < 0.05. Compared to PLA, MEL did not modify any sleep parameters or blood markers (all <i>p</i> > 0.05). However, MEL improved total distance, fatigue index, the percentage decrement between sprints, and HR<sub>peak</sub> (all <i>p</i> < 0.05) in the 5mSRT compared to PLA. MEL also enhanced PRS values up to 72 h post-exercise and reduced DOMS (all <i>p</i> < 0.05). Conclusion: 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.https://www.mdpi.com/2075-4663/13/6/190ergogenic aidmuscle damageinflammationrecoverysleepsports performance |
| spellingShingle | Nourhène Mahdi Slaheddine Delleli Arwa Jebabli Khouloud Ben Maaoui Juan Del Coso Hamdi Chtourou Luca Paolo Ardigò Ibrahim Ouergui Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study Sports ergogenic aid muscle damage inflammation recovery sleep sports performance |
| title | Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study |
| title_full | Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study |
| title_fullStr | Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study |
| title_full_unstemmed | Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study |
| title_short | Melatonin Supplementation Enhances Next-Day High-Intensity Exercise Performance and Recovery in Trained Males: A Placebo-Controlled Crossover Study |
| title_sort | melatonin supplementation enhances next day high intensity exercise performance and recovery in trained males a placebo controlled crossover study |
| topic | ergogenic aid muscle damage inflammation recovery sleep sports performance |
| url | https://www.mdpi.com/2075-4663/13/6/190 |
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