The importance of sleep for muscle growth
Healthy eating and intensive training will not make a long fire without something that is simple but that is not always easy: a good night’s sleep. Remember that you stimulate growth through training, but this is actually happening during recovery times.
Unfortunately, many athletes do not sleep sufficiently because of their busy schedules. Sometimes they do not even recognize the influence of sleep in their muscle-building process.
What happens during sleep
When light levels decrease, the organism increases the production of neurotransmitters such as serotonin, melatonin and GABA (gamma-aminobutyric acid). At the same time, there is a reduction in the chemicals responsible for our alert state, such as adrenaline and dopamine. This allows the body to relax and prepare for sleep. Then the magic is done.
Replenishment and recovery
Sleep recharges The body’s energy reserves, giving it the endurance necessary to withstand the toughest workouts. It is not only a matter of physical energy, but also of mental energy. Sleep allows the central nervous system to recover completely. The brain reconstructs the neurotransmitters, which organize the neural networks essential to cognitive activity throughout the day. The result is a refreshing spirit and a lively spirit, as well as increased responsiveness, leading to more concentrated workouts and better performance.
Synthesis of proteins and self-healing
All exercises with weights and all workouts have a goal: muscle growth. During sleep, protein synthesis increases, repairing damaged muscle fibers and developing new tissues. This process replaces not only damaged muscle tissue, but also adds a new lean-weight layer. So eventually, the body repairs and wakes up with more muscular volume.
The release of growth hormone
Growth hormone (GH) stimulates the process of protein synthesis. Nothing that makes GH vital for bodybuilders and anyone who seeks to improve their mass gains and muscle volume. Although weight training allows the release of GH into the bloodstream, most of the GH is produced during sleep.
The consequences of sleep deprivation
There are several health problems associated with sleep deprivation. The increase in blood pressure, blood sugar levels, insulin resistance and the risk of type II diabetes are a few. These are serious consequences for the well-being in general and they should not be taken lightly. As for the world of bodybuilding, other problems arise from the lack of a good night’s sleep.
The increase in cortisol levels
One of the first major problems of sleeping deprivation is an increased level of day cortisol, as it increases the impact of stress that exercise causes on the muscles. Cortisol is a hormone that breaks down muscle tissue into energy, causing a loss of muscle mass and preventing all efforts to construct lean muscle mass. A complete recovery is essential to avoid stress and a balanced release of cortisol.
Risk of injuries and over-training
Lack of sleep affects mental vigilance and concentration. Drowsiness will compromise the workout by affecting the ability of attention, thus leaving the athlete at risk of injury or over-training, and weakening his performance. An interesting fact is that the hypersomnia (too sleeping) can have the same effects, as we take a little more time to wake up and achieve our maximum ability.
The increase in body fat
The muscle definition depends on the percentage of body fat and muscle size. The combination of little fat with more lean weight means visible muscles dramatically. Therefore, if the goal is to become defined in addition to increasing muscle mass, sleeping better is the way to follow.
The power supply before bedtime
100% Whey Early sleep periods can be very catabolic. Catabolism occurs when the body uses vital proteins and amino acids as energy. To counteract this adverse effect, it is necessary to maximize the anabolic potential of sleep. Good food before bedtime is a good way to do it. This means knowing what meal we have to take before going to bed, as well as choosing the best supplements that have proven scientifically able to help fall asleep and improve sleep quality.
For protein synthesis to occur, there must be elevated levels of amino acids in the bloodstream. A fast-acting protein is perfect for this because it is rapidly absorbed. A portion of whey, for example, will increase the level of amino acids in the body, maintaining them elevated for a few hours, thereby promoting protein synthesis.
Sleep is vitally important for muscle growth. It’s the period to recover completely from all the tough workouts. During sleep, there is an increase in protein synthesis, which triggers the repair of damaged tissue and the development of new muscles.