Sleep Strong: A Sports Dietitian’s Guide to Nutrition for Better Rest and Recovery for Athletes

Hi there! I'm Rebekah, Registered Dietitian specializing in Performance Nutrition, Certified Diabetes Educator, and Certified Intuitive Eating Counselor. I live and work in Ottawa, Ontario and in my private practice I help athletes of all ages and abilities fuel their life and athletic performance in ways that focus on flexibility, ease, and practicality while supporting a healthy relationship with food and body.

As a sports dietitian, I know firsthand how fundamental quality sleep is to athletic success. It’s during sleep that athletes recover, adapt, and strengthen. But what you eat - and when - can meaningfully influence both the quantity and quality of your rest. Let's unpack some evidence-based nutrition strategies to optimize sleep and performance.

1. Keep Evening Meals Manageable - And Stay Hydrated, Smartly

   Easing into sleep starts with comfort. Consume a light to moderate-sized evening meal that provides sufficient nutrients without inducing bloating or digestive stress. Overly large meals can stir discomfort, slow digestion, and delay restful sleep.

   
   

   Similarly, limiting fluids before bed helps minimize nocturnal awakenings to use the bathroom - an often-overlooked disruptor of sleep continuity. These tweaks may seem minor, but they can significantly impact sleep quality.

2. Night-Time Casein: The Slow-Release Muscle Fuel

   Late-evening intake of casein protein, especially 30 minutes before bed, has emerged as a game-changer for overnight muscle recovery. Studies indicate that consuming 20–48 g of casein at this time significantly enhances overnight muscle protein synthesis (MPS) and reduces muscle breakdown, effectively promoting a positive protein balance (Kim, J., 2020). Over weeks of resistance training, this routine can translate into greater strength and muscle adaptation (Reis, C. et al, 2021).

   
   

   Moreover, newer research shows that pre-sleep protein - whether casein or whey - also boosts mitochondrial protein synthesis, delivering gains not just in muscle fibers, but cellular energy machinery too (Trommelen, J., et al., 2023). In short: a modest casein snack pre-sleep is a smart strategic investment in both recovery and readiness for the next workout. What does that look like? Well, although there are casein-based protein powders available, you can get the benefit from a snack of Greek yogurt, cottage cheese, or cheese.

3. Tart Cherry Juice: Natural Melatonin and Recovery Support

   Enter tart cherry juice, a natural source of melatonin and tryptophan—both key players in sleep regulation. Studies and expert consensus suggest that a glass (preferably unsweetened) consumed about an hour before bedtime can improve sleep quality and duration (Voss, T. 2024, February 14). The antioxidants in tart cherries (namely anthocyanins and polyphenols) may also help reduce exercise-induced inflammation and muscle soreness—beneficial both for recovery and next-day performance.

   

4. Hit Snooze on Alcohol (and Cannabis)

   While a nightcap might feel calming, alcohol ultimately degrades sleep architecture. It may help you fall asleep faster, but it suppresses REM sleep, fragments the night, and impairs critical recovery processes - even in moderate amounts (Gardiner, C., et al, 2025). For athletes, the downsides extend further: alcohol reduces muscle protein synthesis, impairs recovery, and often leads to sluggish, less coordinated performance the next day (Cornell Health. (n.d.)).

   
   

   Withdrawal or post-consumption can trigger REM rebound - where the brain tries to “catch up” on REM sleep - creating vivid dreams and disrupted rest. The outcome? Sleep that’s neither deep nor restorative.

   
   

   Cannabis carries similar risks to sleep architecture and recovery - though research is still evolving, disruption to REM and non-REM cycles has been observed. For both substances, moderation - or preferably avoidance late in the evening - is key to unlocking restorative sleep.
   

5. Caffeine needs to stay far away from bedtime.

   Caffeine is a stimulant often used to help us wake up and stay more alert throughout the day. It is also a popular ergogenic aid for many athletes, helping to reduce perceived effort and allow athletes to maintain maximal performance for a longer period of time (DC, AND, & ACSM, 2016). Tolerance to caffeine differs among individuals with some experiencing negative side effects from smaller doses such as feeling jittery, shaky, anxious, and increased heart rate. Others seem to be able to consume an entire pot and a preworkout without much effect. No matter your tolerance, I typically recommend keeping caffeine use 6 hours away from bedtime. This includes coffee and any other caffeine sources (e.g: energy drinks, preworkout, or caffeine supplements) you might consume. For those who are more sensitive to the affects of caffeine, you may find stopping caffeine intake 10 hours from bedtime to be even better.

   Another tip, if you have a poor night's sleep, don't make up for it by drinking more coffee. You are more likely to mess up your sleep the following night by doing so. Instead, drink enough water, get some physical activity in, nourish your body well throughout the day, and practice good sleep hygiene habits to help maintain energy levels and set you up for a better night's rest.

   

6. Sleep Hygiene and Lifestyle: The Final Lap

   Nutrition is powerful - but it works best alongside solid sleep hygiene. Consistent sleep schedules, winding down with low-stimulation activities (like reading or gentle stretching), and dimming lights an hour before sleep all pave the way for better rest (Baranwal, N.,et al., 2023).

Putting It All Together: A Sample Evening Routine for Athletes

Time Before Bed	Action
~1–1.5 hours	Finish eating a well-balanced dinner (light on volume)
~1 hour	Sip a glass of unsweetened ice-cold tart cherry juice
~30 minutes	Consume 20–40 g casein (e.g., cottage cheese, Greek yogurt)
Just before bed	Follow sleep hygiene: dim lights, relax, avoid screens, limit fluids
Avoid	Alcohol or cannabis within several hours of bedtime

Wrap-Up: Why This Matters to You

1. Maximize muscle recovery: casein keeps amino acids flowing through the night.

2. Support sleep naturally: tart cherry juice offers melatonin and anti-inflammatory nutrients.

3. Minimize disruptions:moderate meals, limit fluids, and avoid substances that fragment sleep.

4. Build better routines: pair nutrition with consistent, calming pre-sleep habits.

Sleep isn't a passive recovery period, it's a performance tool. As your sports dietitian, my aim is to help you harness every advantage, including the vital hours of overnight regeneration. Fuel smart, rest well, and let your dreams power your training.

Resources:

1. Kim, J. (2020). Pre-sleep casein protein ingestion: New paradigm in post-exercise recovery nutrition. Physical Activity & Nutrition, 24(2), 6–10. https://doi.org/10.20463/pan.2020.0009 PubMed

2. Reis, C. E. G., Loureiro, L. M. R., Roschel, H., & da Costa, T. H. M. (2021). Effects of pre-sleep protein consumption on muscle-related outcomes: A systematic review. Journal of Science and Medicine in Sport, 24(2), 177–182. https://doi.org/10.1016/j.jsams.2020.07.016 PubMed

3. Trommelen, J., van Lieshout, G. A. A., Pabla, P., Nyakayiru, J., Hendriks, F. K., Senden, J. M., … van Loon, L. J. C. (2023). Pre-sleep protein ingestion increases mitochondrial protein synthesis rates during overnight recovery from endurance exercise: A randomized controlled trial. Sports Medicine, 53(7), 1445–1455. https://doi.org/10.1007/s40279-023-01822-3 PubMed

4. Voss, T. (2024, February 14). Optimizing athletic recovery: The science behind sleep & tart cherry juice. Athlete Training and Health. https://athletetrainingandhealth.com/optimizing-athletic-recovery-the-science-behind-sleep-and-tart-cherry-juice/ Athlete Training and Health

5. Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., … Halson, S. L. (2025). The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Medicine Reviews, 80, Article 102030. https://doi.org/10.1016/j.smrv.2024.102030 PubMed

6. Cornell Health. (n.d.). 3 Things Varsity Athletes Need to Know About Alcohol [PDF]. Cornell University. Retrieved from https://health.cornell.edu/sites/health/files/pdf-library/Athletes-3-Things.pdf Cornell Health

7. Dietitians of Canada, Academy of Nutrition and Dietetics, & American College of Sports Medicine. (2016). Nutrition and athletic performance: Position paper (Revised December 2016) [Joint position paper]. Dietitians of Canada. Retrieved from https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/noap-position-paper.pdf Dietitians of Canada

8. Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59–69. https://doi.org/10.1016/j.pcad.2023.02.005 PubMed