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    In addition to improved skeletal muscle growth and recovery, the benefits of pre-sleep protein ingestion also include improved sleep quality, as measured by the Pittsburgh Sleep Quality Index(PSQI). Sleep quality was found to be significantly better in sleep-deprived athletes with pre-sleep ingestion (20:21.7), compared to resting individuals (20:21.1); improved sleep duration (p = 0.008), compared to resting participants, in both groups (t(21) = 5.83, p < 0.001); and improved sleep efficiency (p = 0.023), compared to resting participants, in both groups (t(21) = 5.17, p < 0.001). Pre-sleep ingestion did not alter the quality of sleep nor reduce the sleep latency, nor significantly alter the number of awakenings, stack'd pittsburgh,. The positive relationship between sleep efficiency and post-exercise recovery was found in all two studies, but there was no significant difference in the number of awakenings between sleep-deprived versus sleep-obtained athletes.


    These data indicate that consuming pre-sleep ingestion during post-exercise activity can improve sleep quality and improve sleep duration in post-competition athletes.

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