Not every player peaks at the same time of day. Some are at their sharpest in the afternoon, others only in the evening. Still, the calendar decides: Champions League at 9 p.m., national teams sometimes at 2 p.m. in the heat. The difference between winning or losing can depend on the player's circadian type - and how well this is tuned to nutrition, microbiome and recovery.

What is a circadian type?

• Your chronotype determines whether you are a morning or evening person.
• This is controlled by circadian genes such as PER3 and CLOCK, which regulate your internal clock.
• This clock affects not only sleep, but also energy, hormones and gut microbiome.

Research in Nature Communications (2020) shows that sports performance can vary by up to 30% depending on the time of day and chronotype of the athlete.

Microbiome and circadian rhythms

Your gut flora lives with your day-night rhythm:

• At night, bacteria that repair mucosa dominate.
• During the day, they produce more SCFAs for energy and cognitive clarity.
• With disrupted rhythms (night flights, late games), these patterns become unbalanced.

Cell Metabolism (2019) described that an "out-of-sync microbiome" leads to reduced energy efficiency and repair capacity.

DNA & metabolites: why not everyone reacts the same way

• PER3 variant → determines whether you perform better in the morning or evening.
• CLOCK variants → affect sleep quality after late games.
• Melatonin & cortisol profiles → show how quickly your body can switch.
• Microbiome → determines how flexibly your metabolites shift day-night.

Practical biohacks for soccer players

1. Individual circadian profile
   - My InnerSelfie combines DNA, microbiome and metabolites into a Circadian Performance Index.
2. Timing of food and training
   - For evening types: eating and training later can increase performance.
   - For morning types: meal strategy and light exposure help stay alert in evening races.
3. Microbiome synchronization
   - Prebiotics and meal timing can reset the microbiome to a new rhythm.
4. Travel and tournament adjustment
   - In international competitions, a personalized circadian plan helps you get used to time zones faster.
5. Team strategy
   - Not every player is ideal for every match moment. Circadian type can play into substitution policy and role in extra time.

Why My InnerSelfie is unique in this

• DNA → reveals chronotype genes.
• Microbiome → shows day-night rhythms and flexibility.
• Metabolites → give current stress and energy levels.
• Results → personalized race and recovery strategies tailored to circadian type.

Key insights

• Circadian type determines when players peak.
• Microbiome follows a day-night rhythm that affects performance.
• DNA and metabolites explain who has trouble with evening games.
• My InnerSelfie offers personalized plans for performance at any time of day.

Scientific references

• Nature Communications. (2020). Time-of-day effects on athletic performance and chronotype.
• Cell Metabolism. (2019). Circadian rhythms in the gut microbiome and metabolism.
• Harvard Health. (2022). Chronotype genetics and sports performance.
• Springer Sports Medicine. (2021). Circadian rhythm, jet lag and athletic performance.