Presleep Casein Protein Ingestion: Acceleration of Functional Recovery in Professional Soccer Players
Open accessAbstract
PURPOSE: To examine whether consuming casein protein (CP) before sleep would enhance recovery after a nighttime soccer match in professional players. METHODS: In a randomized, crossover design, 10 professional soccer players from the reserve squad of a team in the highest tier of English soccer consumed 40 g of CP or 40 g of carbohydrates (CON) 30 min presleep after a soccer match (kick off: 7 PM). To assess recovery, countermovement-jump height, reactive strength index, muscle soreness, and the adapted Brief Assessment of Mood (BAM+) Questionnaire were measured before and 12, 36, and 60 h after each match. Dietary intake across the testing period was also recorded. RESULTS: There were unclear differences in external load in the matches and dietary intake between CON and CP. Casein protein had a most likely and likely beneficial effect on countermovement-jump recovery at 12 and 36 h postmatch (CP -1.6; ±1.2% vs CON -6.6; ±1.7%; -4.1; ±2.3% vs -0.4; ±1.1%, respectively). Reactive strength index recovery was most likely enhanced with CP at 12 and 36 h postmatch, and muscle soreness, as measured with a visual analog scale (in millimeters), was most likely greater in CON versus CP at 12 h postmatch (72; ±17 vs 42; ±20 mm). BAM+ was possibly lower in CON at 36 h postmatch but unaffected at other time points. CONCLUSIONS: Presleep CP accelerates functional recovery in professional soccer players and, therefore, provides a practical means of attenuating performance deficits in the days after a match.
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Sleep deprivation after a hard bout of exercise, particularly in the evening, may lead to poor recovery, resulting in impaired muscle glycogen repletion, reduced muscle damage repair, and decreased cognitive function coupled with an increase in mental fatigue.
“sleep deprivation after a hard bout of exercise, particularly in the evening, may lead to poor recovery, resulting in impaired muscle glycogen repletion, reduced muscle damage repair, and decreased cognitive function coupled with an increase in mental fatigue [257].”
From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [257]
The Introduction reports prolonged physical and psychometric disturbances after soccer matches, and the Discussion reports impaired muscle function after a night match. But the paper does not attribute those effects to sleep deprivation or establish the claimed effects on glycogen repletion, muscle-damage repair, cognitive function, or mental fatigue. (LLM, conf=0.84)
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References 26 · Cited by 43
Research works printed but not linked: 2
- Nedelec M, McCall A, Carling C, et al. Recovery in soccer: part ii-recovery strategies. Sports Med 2013;43(1):9-22.
- Res PT. Recovery Nutrition for Soccer Players. Sports Science Exchange 2014: 27(129): 1-5
- Authors
- Abbott, W., Brett, A., Cockburn, E., & Clifford, T.
- Affiliations
- Newcastle University (GB)
- Corresponding author
- Clifford, Tom
- Venue
- International Journal of Sports Physiology and Performance
- Publisher
- Human Kinetics
- Published
- 2019-03
- Volume
- 14
- Issue
- 3
- Pages
- 385-391
- ISSN
- 1555-0265 (ISSN-L)
- 1555-0273
- OpenAlex
- W2888467720
- Cited by
- 43
- References
- 26
- Citations by year
- 2026: 3 · 2025: 7 · 2024: 5 · 2023: 9 · 2022: 3 · 2021: 5 · 2020: 8 · 2019: 2 · 2018: 1
- FWCI
- 2.22
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- International Journal of Sports Physiology and Performance (publishedVersion)
- PubMed (publishedVersion)
- Newcastle University ePrints (Newcastle Univesity)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
- Keywords
- casein, post-match recovery, professional football players, countermovement jump, reactive strength index, muscle soreness, mood, carbohydrate supplementation
- MeSH terms
- Affect, Caseins, Competitive Behavior, Humans, Male, Sleep, Soccer, Single-Blind Method, Cross-Over Studies, Recovery of Function, Muscle Strength, Young Adult, Myalgia
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