Effects of Short-Term Sleep-Low Method on Exercise Performance and Fat Metabolism

Abstract

Abstract Background: The sleep-low method has been proposed as a way to reduce glycogen availability, sleep and temporarily restrict carbohydrates to improve exercise performance. In the sleep-low strategy, however, dietary restriction has been implemented four times a week for only three weeks, out of concern that long-term dietary restriction may induce mental stress and cause a decrease in performance in athletes. If it is possible to elucidate the intervention effects of the sleep-low strategy implemented for a shorter period than that in previous studies, there will be growing expectation to achieve training aiming to improve athletes’ performance and dietary restriction aiming at weight loss without incurring stress due to long-term dietary restrictions. Therefore, the purpose of this study was to clarify the intervention effect of a short-term intensive sleep-low method. Methodsː The purpose of this study was to clarify the intervention effect of a short-term intensive sleep-low method. A total of 22 subjects were recruited among university students participating in sports club activities. The experimental period was two weeks. In the first week, both groups took a usual diet. In the second week, the sleep-low group was prohibited to consume carbohydrates after 16:00, while the control group continued to take the usual diet. In both groups, the calorie intake and carbohydrate intake in the second week should be equivalent to those in the first week. During the study period of two weeks, all subjects ran for one hour every day before breakfast at a heart rate of 65% of their maximum heart rate, based on the data obtained from preliminary measurements. Resultsː The results obtained from young adults participating in sports showed significant differences in VO2peak, work rate max, RQ, body weight, and lean body mass after intervention compared to before intervention in the sleep-low group (p < 0.05). Conclusionsː The present results indicate that Sleep-Low method, even when performed for short term, markedly improves fat metabolism. However, there is a need to consider nutritional intake other than carbohydrates.