Sleep after evening training: does magnesium help?
Answer
No authorised sleep claim exists for magnesium. Sleep after a nine thirty finish is mostly about core temperature, light, late caffeine and eating at half past ten.
Key takeaways
- Is there a sleep claim?
- No. Magnesium is sold on sleep constantly and carries no authorised sleep claim in the UK.
- What is actually keeping players awake?
- Raised core temperature, bright light late, caffeine before training and a heavy meal at half past ten.
- So why take it in the evening?
- Only because it is easy to remember there. That is a habit decision rather than a protocol.
The claim, then the causes
Magnesium carries authorised claims for normal functioning of the nervous system and normal psychological function at adequate intake. Neither is a sleep claim, and no sleep claim for magnesium exists.
What keeps a club player awake after a nine thirty finish is core temperature that has not yet fallen, bright light through the evening, caffeine taken before training that is still working at midnight, and a heavy meal eaten too close to bed. All four are within a player's control and none costs anything.
Evening dosing, honestly
Taking Futuro Labs Magnesium Glycinate in the evening is sensible for one reason: club players have a fixed evening routine and capsules with the last drink of the day get remembered.
That is adherence rather than physiology, and it is worth stating as what it is. The product is a 300mg elemental serving at 22p a day whenever it is taken.
The full version
- Magnesium and sleep after evening rugby trainingThe full version, including the caffeine nobody counts and what a late meal does.
- Best time to take magnesium around rugby trainingWhy the only timing decision that matters is one you will keep to.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, sold as a magnesium supplement rather than a sleep product. Night time branding usually carries a price premium for wording rather than for magnesium.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Does magnesium help you sleep?
No authorised sleep claim exists. It contributes to normal nervous system function at adequate intake.
Why can't I sleep after Tuesday training?
Core temperature, late light, evening caffeine and a heavy late meal, in roughly that order.
Is a night time magnesium different?
Usually only in wording and price. The sleep positioning is not an authorised claim.
Does caffeine before training matter?
Its half life is roughly five hours, so a six o'clock coffee is still working at midnight.
Should I eat before bed after late training?
Something prepared in advance and eaten reasonably quickly beats both a heavy late meal and nothing at all.