Melatonin, called the sleep hormone, may prove to be a key element in working on your physique. This is especially true since the current lifestyle of many people is not conducive to health, which makes building muscle and burning stored fat much more difficult.
The same applies to improving physical performance. You are probably aware of the role of sleep and how improving its quality affects everyday life. Moreover, it significantly facilitates shaping the physique and regulating body weight. Following this line of thought, melatonin may prove to be the invaluable support you need.
Melatonin – role in sport and impact on physique
Let's start by noting that melatonin is a tryptophan derivative produced by the small endocrine gland called the pineal gland. The production and level of this hormone are of great importance when it comes to coordinating and regulating the circadian rhythm. It also has a considerable impact on psycho-physical recovery and, as a result, on exercise performance, including achieving physique goals.
People who have trouble falling asleep, work shifts and want to create better conditions for building muscle and burning body fat will benefit from supplementation. Melatonin primarily improves sleep quality and affects its depth, allowing for better recovery of the body. There is a reason why it was said that muscles grow mainly at night - that is when recovery is most intense.
Interestingly, studies suggest that melatonin affects the concentration of the anabolic hormone insulin-like growth factor (IGF-1). Melatonin administered in supplement form may beneficially affect its specific transcription factor, which then leads to protein production by genes. Its connection with myosin and creatine kinase is important for muscle tissue.
In addition, it is able to affect some protein regulatory factors, which indirectly contributes to improving the recovery mechanism. To a large extent, this concerns the activity of satellite cells, which play an important role in muscle recovery. This leads to the replacement and removal of non-functional elements as well as to the thickening and strengthening of muscle fibres.
It is worth noting that melatonin functions as an antagonist of cortisol, one of the hormones most disliked by athletes. Cortisol, known as the stress hormone, has strong catabolic properties, leading to increased degradation of muscle fibres.
In short: loss of muscle mass and making it harder to build, if we are unable to control it properly. According to reports, melatonin can reduce its production in the adrenal glands. In addition, lowering too high a cortisol level means that we will benefit more noticeably from the action of other hormones, such as the aforementioned testosterone. It is also important in the context of health and achieving health, physique and exercise goals that orally administered melatonin can reduce the level of inflammation markers. Studies published, among others, in the Journal of Pineal Research also confirm its antioxidant and oxidative stress-reducing effects.
We already know that supplementation will be beneficial for muscles. But what if someone has a problem with excessive fat tissue accumulation? Fortunately, researchers decided to answer this question as well. Interestingly, it turned out that melatonin works differently than typical slimming aids. Namely, it stimulates the so-called browning of adipose tissue. At this point it is worth mentioning that brown adipose tissue is beneficial in the context of fat burning, while white adipose tissue is the stored type and our enemy. It also has an impact on energy metabolism.
Amstrup's studies proved the effectiveness of melatonin in its use for lowering body fat levels. What is more, in postmenopausal women there was not only a significant decrease in stored fat, but also an increase in muscle mass. In addition, adiponectin levels also increased. Melatonin is considered not only an important aid in the process of fat burning, but also in activities aimed at increasing cell sensitivity to insulin (in
insulin resistance).
On the other hand, Trionfante's studies showed that melatonin can be used in the pre-workout period, and not only before sleep for strictly recovery purposes. Namely, melatonin taken before aerobic exercise increased the percentage of energy derived from carbohydrates.
In endurance sports, melatonin taken before exercise may improve fatty acid oxidation, reduce oxidative stress that is unfavorable to results and lead to greater sparing of energy reserves. Some sources also mention the possibility of limiting / delaying fatigue during high-intensity training.
All the same, in my opinion, more solid studies confirming the potential of melatonin in pre-workout supplementation would be useful. However, I definitely recommend it before sleep, because it may have a real impact on improving sports performance. Check it out for yourself - especially if you work shifts, your recovery could be better and/or you are not getting enough sleep.
