Optimizing Sleep in Athletes: The Potential of α-Lactalbumin in Nutrition Intervention.

Athletes frequently encounter sleep deprivation due to the demands of high-intensity training and competition, which can significantly impair their physical recovery and athletic performance. α-Lactalbumin (α-LA), a key component of whey protein that is rich in tryptophan, has been shown to promote the synthesis of serotonin and melatonin, thereby regulating sleep cycles. Moreover, α-LA has demonstrated the ability to reduce inflammation and oxidative stress associated with fatigue and stress, further contributing to improved sleep quality. This review provides a critical evaluation of the current evidence supporting the role of α-LA in enhancing sleep quality in athletes through mechanisms such as neurotransmitter regulation, immune function improvement, and enhancement of antioxidant defenses. Additionally, it highlights the necessity for further research into the differential effects of α-LA on sleep across various sports and gender groups, as well as its potential synergistic interactions with other nutrients. These insights are essential for developing optimized nutritional interventions aimed at enhancing athletic performance.