Chronobiology: What larks and owls have to do with sport
Are you one of those people who jump out of bed early in the morning in great shape and could tear up trees? Or are you more of a morning grouch who only gets into top form around midday and still has a lot of energy in the evening? Either way: It always has something to do with the “ internal clock ” and the biorhythm .
What exactly does this mean and how can we use this knowledge to influence our sports habits ? You'll find out in this story. We'll also talk about whether it's better to eat before or after exercise . We also give you helpful tips on how you can take advantage of your internal clock during sport . Are you awake? Then you can get started!
What is chronobiology about?
You have probably heard something about the “ internal clock ” and that it works a little differently for everyone. Each of us has our own individual biorhythm , which is also genetically determined.
In fact, our biorhythm also depends on age : Parents know that young children in particular tend to wake up and become (very) active quite early, while teenagers often stay awake late and sleep late. Older people, on the other hand, generally tend to go to bed earlier.
Our internal clock not only determines when we are tired and when we wake up , but also when certain processes in the body take place . These include, for example, the release of hormones or the breakdown of proteins . This is also why some people feel the time change more than others.
The four chronotypes and healthy sleep
Most people in chronobiology make a classic distinction between the two chronotypes of owls and larks . But it is now clear that there are not only these two types. Midday nappers and afternoon sleepers have been added to the classification. Some chronobiologists even distinguish between seven types . There are some tests and medical examinations that can help you find out your chronotype, but most of the time it can be identified by your sleep patterns . What is also clear: pure types are very rare . Most of us are mixed types .
By the way : The eight hours that are always given as the ideal length of sleep are not entirely correct. Researchers recently found that seven hours is the ideal amount of sleep. Significantly more or less sleep can have a negative impact on our physical and mental performance.
And : looking at the screen in the evening is not as bad as is often assumed. What matters most is what you look at on the screen . Light entertainment that doesn't require your mind to work so hard can actually help you fall asleep more quickly . So you don't necessarily have to start counting sheep again like you used to, but you can watch a few shallow prank videos on YouTube with a clear conscience to help you fall asleep faster. Not so good, however: horror and thrillers, complex stories or series with a binge-watch risk...
Can I change my chronotype?
The short answer: Not really. Light can help somewhat control your activity and fatigue, but switching completely from one type to the other is not very realistic, not to mention impossible .
How does chronobiology influence our sport?
In fact , our chronotype influences our sporting behavior - unfortunately this is not often taken into account when fitness influencers tell you: "It's best to go jogging for an hour in the morning, it'll get you going for the day!" Because exercising in the morning , especially in the broad daylight, may work wonderfully for a lark type, but an owl type will have more difficulties and find the training more strenuous (or even hate it). This is also due to the biological processes that are happening in the body at that time. Conversely, a lark will find it more tiring to exercise in the evening because the internal clock is already set for sleep. Therefore, pay attention to your body and consider your chronotype when you plan your sports sessions.
Eat before or after exercise?
Whether in the morning around breakfast time or at dinner time: is it better to exercise before or after eating ? There are few general rules for this, but there are a few guidelines that should also be based on your training goals :
Eating before exercise? Better not
Surely you remember the summer days in the outdoor pool, which definitely included fries? Then your parents' legendary statement that you're not allowed to swim on a full stomach will probably ring in your ears and that's why you've been waiting impatiently at the edge of the pool to finally be able to splash around again. There's actually something to it: If your stomach is full, it needs a bit of rest to digest - which is why it's really not a good idea to exercise straight after eating.
Bring on the muscles? Bring on the food!
If you do strength training and would like to grow your muscles, you should n't wait too long to eat after exercise - but this is especially true if you didn't eat enough protein and carbohydrates before training. After all, your body needs nutrients that it can convert. If it doesn't get that, it simply uses your muscles as a source of energy - and that's exactly the opposite of what you want. The “ anabolic window ,” which is the time period in which you should eat your post-workout meal , depends on your pre-workout food . As you already know, you should definitely not consume this directly before training or competition, but rather after a few hours. Then you don't have to stress about what to eat after exercise. However, if your last full meal was three to four hours ago, you should try to get a few carbohydrates and proteins as quickly as possible and eat something after strength training. The fitness products from Dextro-Energy* will also help you with this. Our BCCA with peach flavor supports you wonderfully in building muscle°. You can also find the matchingshaker here.
Marathon running? Don't forget to drink!
If you're doing a long, strenuous training session and training your endurance, it's most important to drink enough fluids and take in extra electrolytes . Here, too, you can eat a small snack before exercising so that your legs don't start shaking and the unpleasant hunger pangs stay away. To combat the latter even better, you can also consume a few carbohydrates during training to effectively recharge your batteries. Our Liquid Gel or the Dextro Energy* Iso Drink , for example, provide you with quickly available carbohydrates in many delicious flavors.
To lose fat, eat proteins after exercise
Is your goal to lose fat? In this case, too, you can support your body in losing fat after training - the time window here is similar to that for building muscle. It is important to eat meals with a low glycemic index and more proteins than carbohydrates.
Chronobiology in sports: Larks love sunrises. Owls are still sleeping. @iStock.com/Lyndon Stratford
3 tips to optimally incorporate your chronotype when exercising
To make your sports sessions even more effective and satisfying, here are 3 tips that revolve around chronobiology and your chronotype and how you can take advantage of these factors in your training.
Tip 1: Find out your chronotype
This may sound simple at first, but it is very important that you know what chronotype you are so that you can plan your training optimally. Observe yourself consciously for a while. The best way to do this is to note when your body signals you that you are tired and you notice that you are ready for a nap or a night's rest. If you can (and don't have to be at work at a certain time), try not setting an alarm and just waking up when your biological clock tells you to. Voilà : You have already found out your chronotype. By the way, this is best done on vacation...
Tip 2: Plan your day carefully
Create a precise daily plan including meals so that you have enough time between exercise and eating, also tailored to your training goal (i.e. fat loss, endurance or muscle building). If you lean more towards the lark, exercising before breakfast can be a good idea to incorporate your training into the day. If your active phase comes more in the evening and morning exercise is synonymous with torture for you, it probably makes more sense to incorporate your exercise routine in the evening and go jogging or do a strength training session before dinner. If you're a real owl type, you can of course do your workout after eating . But in this case, make sure that there is enough time between exercise and eating. If you make your plans, you don't have to be overly meticulous about implementing them: such plans should help you and not stress you out.
Tip 3: Don't try to be what you're not
You can reprogram your internal clock a little - but we're talking about a difference of a few hours, not a 180 degree change. If you are a true lark type, you will not become an owl type. However, in order to successfully participate as an owl in a competition that takes place in the morning, you can try to shift your rhythm a little in advance. You already know that light plays a certain role in our biorhythm. For example, you can try not to lower your roller blinds completely so that (at least in summer) a little light comes into your room in the morning and it might be a little easier for you to get up a little earlier.
*contains carbohydrates
° Proteins contribute to increasing and maintaining muscle mass.
A varied, balanced diet and a healthy lifestyle are important.
SOURCES
Vitale, Jacopo Antonino; Weydahl, Andi: “Chronotype, Physical Activity, and Sport Performance: A Systematic Review”, Springer International Publishing Switzerland 2017, https://munin.uit.no/bitstream/handle/10037/13188/article.pdf;jsessionid=E5DE87891CEEF029259AC865943F8F8A ?sequence=4
Li, Y., Sahakian, B.J., Kang, J., et al. The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health. Nat Aging 2, 425–437 (2022). https://doi.org/10.1038/s43587-022-00210-2
https://www.mpg.de/10778204/chronobiologie
https://www.vulture.com/article/is-falling-asleep-to-tv-really-so-bad.html
PHOTO CREDITS
Header image: @iStock.com/jpa1999
