Marginal Gains in Football: 'Circadian Rhythms' (Patreon)

Circadian Rhythms are 24-hour internal cycles regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus. Light is the main synchronizer for circadian rhythms, but other factors like food, stress, activity, and sleep also influence them. These rhythms are studied in chronobiology, which focuses on biological rhythms. The SCN coordinates peripheral clocks in the body through endocrine or neural signals. Individuals have different chronotypes, such as morning or evening preferences, which can be determined using the Automated Morningness-Eveningness Questionnaire (AutoMEQ). Chronotype affects intellectual performance, physiological variables, and physical performance. Evening-types may have higher heart rate, lower VO2max, and higher perceived exertion compared to Morning-types. Motor skills in team sports, like football, are influenced by chronotype. Scheduling training sessions based on circadian preferences could be a valid strategy to enhance athletic performance.

Body temperature is closely tied to physical performance, with the optimal time for exercise being between 16:30-18:30 based on circadian rhythms. The time of day has a significant impact on sports performance, and training in the afternoon promotes muscle growth. Evening chronotypes have the greatest influence on team performance. Strength training is not significantly affected by time of day, while aerobic activities show better results in the afternoon. Consideration of athletes' chronotypes is crucial for determining the best training time. Coaches and athletes can use this information to enhance performance in sports.

References:

• Victoria Ayala, Manuel Martínez-Bebia, Jose Antonio Latorre, Nuria Gimenez- Blasi, Maria Jose Jimenez-Casquet, Javier Conde-Pipo, Anna Bach-Faig & Miguel Mariscal-Arcas (2021): Influence of circadian rhythms on sports performance, Chronobiology International, DOI: 10.1080/07420528.2021.1933003
• E. Roveda, A. Mulè, L. Galasso, L. Castelli, R. Scurati, G. Michielon, F. Esposito, A. Caumo & A. Montaruli (2020): Effect of chronotype on motor skills specific to soccer in adolescent players, Chronobiology International, DOI: 10.1080/07420528.2020.1729787
• Eirunn Thun, Bjørn Bjorvatn, Elisabeth Flo, Anette Harris, Ståle Pallesen (2015): Sleep, circadian rhythms, and athletic performance.