Más que Nutrición - Episodio #12 - Sueño y consideraciones nutricionales. Parte 2.

En nuestro duodécimo episodio conversamos sobre:   

𝕊𝕦𝕖𝕟̃𝕠 𝕪 𝕔𝕠𝕟𝕤𝕚𝕕𝕖𝕣𝕒𝕔𝕚𝕠𝕟𝕖𝕤 𝕟𝕦𝕥𝕣𝕚𝕔𝕚𝕠𝕟𝕒𝕝𝕖𝕤   

𝗔𝗹𝗴𝘂𝗻𝗼𝘀 𝗽𝘂𝗻𝘁𝗼𝘀 𝗱𝗶𝘀𝗰𝘂𝘁𝗶𝗱𝗼𝘀: 

- Precursores dietéticos 

- Efecto en el sueño de los carbohidratos, comidas con composición mixta y dieta habitual. 

- Triptófano y melatonina 

- Cerezas ácidas, kiwi y leche.

 - Suplementos de nutrientes específicos y herbarios

 - Café y alcohol. 

- Aplicaciones prácticas y puntos claves.  

𝗔𝗿𝘁𝗶́𝗰𝘂𝗹𝗼𝘀 𝗱𝗲 𝗶𝗻𝘁𝗲𝗿𝗲́𝘀:  

Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2019). Sleep and Nutrition Interactions: Implications for Athletes. 

Dunican, I. C., Higgins, C. C., Jones, M. J., Clarke, M. W., Murray, K., Dawson, B., Caldwell, J. A., Halson, S. L., & Eastwood, P. R. (2018). Caffeine use in a Super Rugby game and its relationship to post-game sleep. 

Kelley, D. S., Adkins, Y., & Laugero, K. D. (2018). A Review of the Health Benefits of Cherries.  

Halson S. L. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/  

Garrido M, González-Gómez D, Lozano M, Barriga C, Paredes SD, Rodríguez AB. (2013).  A Jerte valley cherry product provides beneficial effects on sleep quality. Influence on ageing. 

Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. 

Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. 

Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. 

Choy, M., & Salbu, R. L. (2011). Jet lag: current and potential therapies. 

Silber, B. Y., & Schmitt, J. A. (2010). Effects of tryptophan loading on human cognition, mood, and sleep.  

Afaghi, A., O'Connor, H., & Chow, C. M. (2008). Acute effects of the very low carbohydrate diet on sleep indices. 

 Afaghi, A., O'Connor, H., & Chow, C. M. (2007). High-glycemic-index carbohydrate meals shorten sleep onset.