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I was at work and reading muscular development and read melatonin before workout is a good idea check this out
Wake up to big gains: can a wonder sleep aid be a wonder preworkout supplement? When it comes to melatonin, the answer is yes
Flex, May, 2007 by Len Davis, Jim Stoppani<< Page 1 Continued from page 1. Previous | Next
TIRED OR WIRED? Previously in this article, we raised one obvious question regarding the effects of melatonin on exercise. That is, won't taking melatonin supplements before training make you sleepy? A recent study out of Liverpool, England, attempted to answer this question by providing subjects with either 2.5 mg of melatonin or a placebo before a running trial. The researchers didn't find any difference between melatonin and the placebo on alertness, sleepiness or RPE (a measure of how difficult each subject rates the exercise protocol) when melatonin was taken 75 minutes before exercise.
In another study by the same Liverpool researchers, melatonin did reduce alertness at a higher dosage (5 mg) and when it was taken more than three hours before exercise. Although melatonin did reduce alertness in this case, it had no negative effects on performance. In other research where melatonin was given before exercise, these variables were not directly assessed, but it is noteworthy that these studies did not report that subjects receiving melatonin felt sleepier or that they had a more difficult time completing the training protocol. Although everyone's response to melatonin will vary, most studies show that sleepiness and fatigue are negligible if it is taken within 75 minutes of exercise.
The stimulatory effects of exercise on the mind and body most likely offset any sleep-inducing effects of melatonin when it is administered soon before working out. Additionally, darkness causes other physiological changes that work with melatonin to induce sleep; without the additional stimulus of darkness, melatonin's sleep-inducing effects may be lessened.
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NONDROWSY FORMULA Since both large and small doses of melatonin have been found to boost GH levels, start with small amounts of the supplement about 30-60 minutes before workouts. Research indicates that as little as 0.5 mg could increase GH levels, so consider starting there. Depending on how your body reacts, you can always work your way up. We recommend between 0.5 and 5 mg of melatonin as an effective range for most bodybuilders. This will help you boost GH levels during training, while minimizing any potential sleep-inducing effects.
More GH without any dent in performance? There's a lot to like about melatonin as a workout aid. It just goes to show, you never know what science will reveal next in the ever-changing world of training, nutrition and supplementation.
PHOTOGRAPHY BY CHRIS LUND
YOUR PREWORKOUT MELATONIN GUIDE
WHEN 30-60 minutes before training
DOSE 0.5-5 milligrams
EFFECTS Promotes higher GH levels, protects
against free radicals and increases
bodyfat usage while sparing muscle
glycogen levels
BY LEN DAVIS AND JIM STOPPANI, PHD
Wake up to big gains: can a wonder sleep aid be a wonder preworkout supplement? When it comes to melatonin, the answer is yes
Flex, May, 2007 by Len Davis, Jim Stoppani<< Page 1 Continued from page 1. Previous | Next
TIRED OR WIRED? Previously in this article, we raised one obvious question regarding the effects of melatonin on exercise. That is, won't taking melatonin supplements before training make you sleepy? A recent study out of Liverpool, England, attempted to answer this question by providing subjects with either 2.5 mg of melatonin or a placebo before a running trial. The researchers didn't find any difference between melatonin and the placebo on alertness, sleepiness or RPE (a measure of how difficult each subject rates the exercise protocol) when melatonin was taken 75 minutes before exercise.
In another study by the same Liverpool researchers, melatonin did reduce alertness at a higher dosage (5 mg) and when it was taken more than three hours before exercise. Although melatonin did reduce alertness in this case, it had no negative effects on performance. In other research where melatonin was given before exercise, these variables were not directly assessed, but it is noteworthy that these studies did not report that subjects receiving melatonin felt sleepier or that they had a more difficult time completing the training protocol. Although everyone's response to melatonin will vary, most studies show that sleepiness and fatigue are negligible if it is taken within 75 minutes of exercise.
The stimulatory effects of exercise on the mind and body most likely offset any sleep-inducing effects of melatonin when it is administered soon before working out. Additionally, darkness causes other physiological changes that work with melatonin to induce sleep; without the additional stimulus of darkness, melatonin's sleep-inducing effects may be lessened.
Advertisement
NONDROWSY FORMULA Since both large and small doses of melatonin have been found to boost GH levels, start with small amounts of the supplement about 30-60 minutes before workouts. Research indicates that as little as 0.5 mg could increase GH levels, so consider starting there. Depending on how your body reacts, you can always work your way up. We recommend between 0.5 and 5 mg of melatonin as an effective range for most bodybuilders. This will help you boost GH levels during training, while minimizing any potential sleep-inducing effects.
More GH without any dent in performance? There's a lot to like about melatonin as a workout aid. It just goes to show, you never know what science will reveal next in the ever-changing world of training, nutrition and supplementation.
PHOTOGRAPHY BY CHRIS LUND
YOUR PREWORKOUT MELATONIN GUIDE
WHEN 30-60 minutes before training
DOSE 0.5-5 milligrams
EFFECTS Promotes higher GH levels, protects
against free radicals and increases
bodyfat usage while sparing muscle
glycogen levels
BY LEN DAVIS AND JIM STOPPANI, PHD
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