Taking 5 mg of melatonin before resistance training significantly increases growth hormone (GH) secretion compared to exercise alone.

noli's read

This advice is based on specific randomized controlled trials (RCTs), particularly in young men, showing that a 5 mg dose can effectively raise serum GH levels before and after resistance exercise. The suggested mechanism involves a reduction in somatostatin, a hormone that normally acts as a "brake" on GH release. Although the figures cited (157% and 132%) reflect results observed in specific research, it is crucial to note that these effects appear to vary considerably according to sex, dose, and individual response. Some scientific reviews highlight that the overall literature remains nuanced, as melatonin can sometimes have inconsistent or limited effects on actual physical performance. The idea that this translates directly into an improvement in muscle mass or performance is not firmly established by current evidence. The claim is therefore an interesting physiological observation based on solid laboratory evidence, but its practical scope in a sports context remains to be qualified.

the sources

No named source held this one up — that absence is part of the verdict.