Morning versus evening training in youth sports performers.
Youth athletes engage in rigorous training programs to enhance their physical performance and achieve athletic excellence. One debate that has garnered significant attention in sports science is whether morning or evening training is more beneficial for young athletes. This article aims to explore the advantages and disadvantages of both training time to facilitate an informed conversation on the subject.
Circadian Rhythms and Performance
The human body operates on a 24-hour internal clock known as the circadian rhythm. This cycle influences various physiological processes, including body temperature, hormone secretion, and alertness. Morning training aligns with the peak phase of the circadian rhythm, when the body is naturally more alert and primed for physical activity (Thun et al., 2019). This could potentially lead to enhanced performance and reduced risk of injuries compared to evening training, which may coincide with the circadian trough.
Hormonal Influence on Training Adaptations
Hormones play a crucial role in the body's response to exercise and its subsequent adaptations. Testosterone, a key anabolic hormone, exhibits a diurnal pattern, with higher levels typically observed in the morning (Kraemer et al., 2017). As testosterone is critical for muscle development and recovery, morning training might lead to greater training adaptations in youth athletes. Conversely, evening training may leverage elevated cortisol levels, aiding in exercise motivation and tolerance (Hill et al., 2019).
Temperature and Exercise Performance
Body temperature can significantly affect exercise performance. In the morning, body temperature is generally lower, which might result in stiffer muscles and reduced flexibility (Chtourou et al., 2015). Therefore, youth athletes may experience a slower warm-up process during morning training, potentially increasing the risk of injuries. Evening training, on the other hand, allows the body to operate under warmer temperatures, promoting better flexibility and reduced injury risk.
Psychological Factors
The psychological state of young athletes can greatly impact their performance during training. Some studies suggest that evening training may be more enjoyable and less stressful for athletes due to reduced time constraints and increased social interactions (Petrofsky et al., 2018). However, morning training offers the advantage of improved focus and discipline, as athletes may have fewer distractions and can begin their day with a sense of accomplishment (Booth et al., 2019).
Sleep Quality and Recovery
Sleep is paramount for recovery and performance in youth athletes. Some researchers argue that morning training could positively impact sleep quality as it avoids the interference with the body's natural sleep-wake cycle (Matthews et al., 2021). Conversely, others contend that evening training may not necessarily disrupt sleep quality if given adequate time for post-exercise recovery and relaxation (Fullagar et al., 2015). Individual differences in sleep patterns and the intensity of training sessions also play a role in determining the impact on sleep quality.
Conclusion
The debate over morning versus evening training in youth athletes is a complex and multifaceted issue. Morning training may align better with circadian rhythms and hormonal fluctuations, potentially leading to enhanced performance and training adaptations. On the other hand, evening training may offer psychological benefits and allow for better flexibility due to higher body temperatures. Moreover, the impact on sleep quality and injury risk must be carefully considered when designing training programs for young athletes. Ultimately, the choice between morning and evening training should be made based on individual preferences, performance goals, and careful consideration of the scientific evidence.
References:
Thun, E., Bjorvatn, B., Flo, E., Harris, A., Pallesen, S., & Hagen, K. (2019). Circadian and homeostatic variation in sleep
