Abstract Book of the 2nd Global Conference on Aging and Gerontology
Year: 2025
DOI:
[PDF]
Influence of Training Intensity on Restorative Sleep, Nutritional Intake and Injuries Context & Problem Statement
Dr. Julia Orri
ABSTRACT:
Recovery from exercise training sessions is enhanced through optimal energy balance and sleep quality. Inadequate intake of protein and carbohydrate levels have been shown to negatively affect sleep hygiene. Observational studies on the potential benefit of high intensity exercise training on sleep and diet are limited, especially after menopause. What is the ideal exercise training intensity for older women to perform to enhance their sleep? Further, what is the influence of diet on exercise recovery?
Purpose
The purpose of this study was to investigate the effects of exercise intensity on sleep quality, energy, and micro/macronutrient intakes between postmenopausal (PM) athletes and recreational exercisers.
Methodology Participants
Thirty-three PM women who self-reported as current, competitive athletes (ATH; n = 18; runners, swimmers, rowers) or recreational exercisers (REC; n = 15; joggers, walkers, aquatics) participated in this online study. Age, BMI and PM years were 60.2 ± 5.9 yr, 22.4 ± 3.7 kg/m2, 10.1 ± 6.7 yrs (ATH) and 63.1 ± 8.8, 24.0 ± 3.9 kg/m2, 10.9 ± 8.3 (REC).
Procedures
Participants completed a 72-hour food record for two training days and one recovery day.
Analysis was performed using Nutritionist ProTM software. Sleep quality was assessed using the Global Pittsburgh Sleep Quality Index (PSQI) score, where <5 indicated adequate sleep quality and scores >5 indicated poor sleep quality. Groups were compared using independent samples t tests, multiple regression and Pearson correlation coefficients.
Main outcome measures
Dietary measures included daily energy intake (kcal), total fat, carbohydrates, protein, calcium, iron and Vitamins C, D and B12. Sleep measures included sleep latency, duration and efficiency. Athletic history included career length, injury number and training days lost due to injury.
Results
ATH had lower PSQI values compared to REC (4.2 ± 3.1 vs. 6.7 ± 3.5; p <.05). Multiple regression analysis indicated that ATH exercise training was associated with PSQI (B= -2.5; p <.05). PSQI was also associated with daily energy intake (kcal) (r = -0.4; p <.05). ATH consumed higher carbohydrate compared to REC (206.9 ± 73 vs 144.4 ± 52 g∙d-1; p<.05). ATH began training earlier in life compared to REC (28.6 ± 14.5 vs 38.3 ± 7.9 yr; p<.05). Injury status was similar between groups (p>.05).
Implications
Our findings suggest that exercising at a higher level of intensity over a longer period of time may improve overall sleep parameters. Only ATH achieved a PSQI value indicative of adequate sleep quality. In addition to training intensity, consuming adequate energy and carbohydrates may provide the nutritional foundation for effective exercise recovery in older females.
keywords: exercise, diet, menopause, sleep