Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Supplements»Melatonin supplements for improved recovery
    melatonin supplements for enhancing muscle recovery
    Supplements

    Melatonin supplements for improved recovery

    No Comments6 Mins Read
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    The amount of sleep you have and eating the correct foods can improve recovery times from exercise. How much sleep do you need is not an easy question to answer. It all depends on individual differences. One thing for certain is that a heavy exercise program means you will need a long and good quality sleep. Some of the rebuilding of the damage done to muscle cells caused by strenuous exercise is done during sleep. Deep sleep is crucial for muscle recovery. For many people, stress, worry, depression, or work schedules may also affect their sleep. Professional bodybuilders, athletes, and regular gym goers are also not exception. This is where melatonin supplements can be of great benefit.

    What exactly is melatonin?

    Melatonin is a hormone produced in the pineal gland, a small endocrine gland in the brain. It is synthesized from the amino arid tryptophan (tryptophan can also be converted into serotonin and the serotonin convened into melatonin). Its release is dependent on the amount of light the body is exposed to. As light fades toward the end of the day, melatonin is released. Therefore, melatonin levels are lowest during midday (and subsequent to sunlight exposure), and production peaks at night (typically, from 2:00 to 4:00 AM). Its levels are ten times higher at night than during the day. This melatonin helps prepare the body for sleep by reducing alertness and slightly lowering body temperature. In humans, melatonin appears to have an inhibitory effect on early maturation.

    Claimed benefits of dietary supplements containing melatonin

    • Promoting sleep;
    • Reducing insomnia;
    • Reducing the symptoms of jet lag;
    • Helps regulate our “internal clock”;
    • Acts as an antioxidant;
    • Slows the aging process (anti-aging agent);
    • Acts as anticancer adjunct;
    • Resetting the biological clock of shift workers;
    sleep muscle growth

    Benefits of melatonin for bodybuilders, athletes and regular gym goers

    It has a lot to do with recovery. As already stated in the introduction, quality sleep is a key component of muscle recovery and growth. If you’re training harder than ever, completing the right amount of sleep is extremely important to recovery. With each workout and training session stress is placed on the mind and body and muscle tissue is worn out with energy levels being exhausted. While you sleep the body releases potent growth hormones which are in charge of muscle repair and growth.

    Scientific support

    Melatonin supplementation has been shown to lower core body temperature, produce acute hypnotic effects, and induce the onset of sleep in a variety of subjects including military pilots, athletes, jet-lagged travelers, elderly patients, and individuals with delayed sleep disorder. Melatonin has also shown some benefit in helping to reset the biological clock of shift workers, who tend to have peak melatonin levels during the day.

    As an antioxidant, melatonin has shown benefits in protecting cells against oxidative stress by scavenging hydroxyl radicals and preventing oxidative damage to DNA, lipids, and cellular proteins. Melatonin is also thought to play a role in the regulation of the human menstrual cycle, as evidenced by the finding that women with hypothalamic amenorrhea (lack of menstrual periods) have melatonin levels three times higher than normal. High-dose melatonin supplements have been used pharmacologically in studies to suppress ovulation for birth control purposes.

    melatonin for weightlifters

    Dosage

    There are no official (FDA) standards for melatonin dosages.

    General melatonin dosage guidelines: Take one dose about an hour to 90 minutes before bedtime. The actual dosage amount ranges anywhere from 1 to 5 mg, depending on the following factors:

    • Dosage range to enhance recovery: Since this is a weight lifting site, you are probably taking a melatonin supplement for enhanced recovery and more productive sleep. If this is the desired goal, a dosage range of 2 to 5 mg is recommended.
    • Dosage range to shift sleep cycle: You can use a melatonin supplement as a sleep aid to simply shift the times you fall asleep and wake up. Reasons for this include avoiding jet lag or transitioning from being a night owl to an early riser. Whatever the reason, a good dosage range to start with is 0.5 to 1 mg.

    Use your estimated dose for 1-3 nights. Incrementally increase the dosage if you don’t experience results. Conversely, decrease the dosage if you experience any negative side effects

    Melatonin side effects

    The interaction of melatonin with other supplements or drugs is unknown, but some studies suggest that melatonin can induce or deepen depression in susceptible individuals. Melatonin supplements may also be dangerous for people with cardiovascular risks, due to the possibility of vasoconstriction and increased blood pressure.

    The National Institutes of Health has warned about possible dangers of melatonin supplementation, including infertility, reduced sex drive in males, hypothermia, retinal damage, and interference with hormone replacement therapy. Information regarding the long-term effects of melatonin supplements is unavailable.

    The best way to prevent any melatonin side effects is to avoid the “more is better” mindset.

    Few useful tips

    • You should avoid things like watching TV very late or discussing private or job problems late at night because this will interfere with getting a good night’s sleep.
    • Although this may sound strange at first, because melatonin is secreted at night, however getting a lot of daylight, going outdoors as often as possible, will stimulate melatonin secretion throughout the night.
    • About an hour before bedtime, dim the lights, keeping them just bright enough so that you can walk without bumping into anything. This dimming of the lights will trigger the release of melatonin in your body, which will help clear your mind of linear thought—the day’s events will start to blur if you think about them. Sit comfortably, wherever you like, with eyes closed, then breathe with slow, controlled, full breaths and let your mind wander. If melatonin is doing its job, structured thought will be difficult.

    Closing thoughts about melatonin supplements

    Melatonin is a relatively inexpensive and nonaddictive alternative to over-the-counter chemical sleep aids. It may be particularly useful as a short-term regulator of sleep/wake cycles in many cases. In cases of a sleeping problems, taking a melatonin supplement can improve your sleep quality and boost your recovery from weight lifting. A proper melatonin dosage can assist your body in achieving a deeper state of sleep, as well as reduce or completely eliminate the number of times you awake during the night.

    Sleep is crucial to a happy, fruitful, and healthy life. If you are physically active or exercise, sleep is even more important. During sleep, your body secretes hormones to support muscle development, including growth, testosterone, and DHEA, all of which binds to androgen, to name a few. Sleep is crucial for muscle recovery and development compared to whatever recovery your body may experience during the day while awake and active after exercise. It is important to note that while sleeping, your muscles are at rest. Accordingly, this is the best time for them to recover. Your exercise breaks down muscle to build stronger muscle fibers with proper recovery. Your body enters into an anabolic state of muscle recovery and development for the longest and most efficient term overnight while the muscles are at rest, and when your body is secreting the sex hormones necessary for muscle development.

    Melatonin Supplementation

    55%
    55%
    Overall Rank

    The researchers found that melatonin was “highly effective” at treating and preventing jet lag, as long as you take it close to your target bedtime at your destination of arrival. It's also effective as a sleep aid and for enhancing muscle recovery. Other claims are not substantiated by scientific studies or studies show lack of effect.

    • As a sleep aid
      9
    • For alleviating jet lag
      9
    • As an antioxidant
      3
    • For antiaging effects
      3
    • For depression
      1
    • Improved recovery
      8
    • User Ratings (6 Votes)
      4.9
    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    9.0

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    9.0

    Kaged Muscle Kasein Protein Powder Review

    8.3

    Dymatize Elite Casein Review

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 100
    • Instagram
    RECENT POSTS
    9.0
    January 28, 2023

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?