rationTracker

Sleep & Recovery

What to eat, and when, for deeper sleep and better recovery.

Read the sleep & recovery overview and research

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Browse Sleep & Recovery

Sleep SupplementsMagnesium, glycine, theanine, melatonin: graded by the trials.
Foods for SleepWhat to eat (and when) for deeper, easier sleep.
Caffeine & SleepHalf-life, cutoffs, and how late caffeine really disturbs sleep.
Recovery NutritionEating for muscle repair, soreness, and overnight recovery.

Key nutrients

All nutrient guides
Foods high in MagnesiumMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.
Foods high in TryptophanTryptophan is an essential amino acid and a precursor to serotonin and melatonin, tying it to mood and sleep regulation.
Foods high in GlycineGlycine is the simplest amino acid and a key building block of collagen. It also supports sleep quality for some people when taken before bed.
Foods high in PotassiumPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.

Go deeper

The sleep & recovery overviewThe full picture: what the research points to, and the compounds worth knowing.
Find foods that fitStack filters across every nutrient and compound. Sort 3,000+ foods, per 100 g or per 100 kcal.