Do you know the benefits of sleep for muscles? Surely any brother or sister understands and has heard, but not everyone believes. That is why many of you cannot gain weight gain muscle. We have spent a lot of time on training, nutrition… but we pay little attention to rest, especially enough sleep.
In general, no one does not want to get enough sleep to prepare for a new day full of energy, but life is getting busier and busier. That’s why we pay less and less attention to sleep. However, it plays a very important role in health protection, recovery, repair and muscle building.
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Full explanation of the benefits of sleep for muscles
Before we start, let’s get it clear. Sleep is very important, but it must be mastered to make our sleep better.
Benefits of sleep
When we sleep, our bodies go into a more anabolic state. This means that the body will take advantage of this time to carry out the process of restoring, regenerating, and repairing damaged muscle tissue.
While sleeping, there are many processes that form healthier molecules, which are used to repair the tissues of various parts of the body such as muscles, nerves, etc.
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Protein synthesis to build muscle tissue
This protein synthesis is very important if you want to have bigger and stronger muscles. However, just exercising and eating protein-rich foods is not enough.
Deep and sufficient sleep is the most perfect rest period and also the most important to help the body synthesize proteins to nourish the body. During sleep, the body will synthesize protein at a rate many times faster than when awake. Therefore, you need to get enough sleep every night to repair muscles and recover best.
Note, you must load the slow-absorbing casein protein before going to bed to ensure the body has enough protein to nourish the muscles for 8 hours.
In addition, when sleeping, the body will produce a type of growth hormone (HGH); more precisely testosterone and melatonin, responsible for the regeneration and production of cells.
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What is the importance of growth hormone?
Usually about an hour after falling asleep, the amount of this growth hormone will gradually increase and when you go to the deepest sleep, the body will secrete the largest amount of HGH. If sleep is too little, not deep, the body will produce less HGH.
This hormone is an anabolic type that helps muscle growth as well as accelerates fat burning. The older you get, the more important it is to get enough deep and sufficient sleep because the amount of this hormone decreases with age.
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Effects of sleep deprivation on muscle growth
If you don’t get enough sleep, your body won’t be able to repair muscle damage.
1. Increased production of cortisol
If you lack sleep, instead of producing growth hormone, another hormone will increase – Cortisol. This is very bad for muscle building.
Cortisol has the complete opposite effect of HGH. Its essence is to break down muscle tissue, slow down muscle growth. Cortisol helps promote the breakdown of protein in the muscles.
Cortisol also makes it harder to lose belly fat (because it increases the accumulation of excess fat in the abdomen), reduces the immune system. Therefore, you will find that when we have insomnia or lack of sleep, we will feel very tired, prone to diseases.
2. Increase appetite
Lack of sleep also seriously affects the hormones that control appetite. When sleep-deprived, the body will produce the hormone Ghrelin (stimulating appetite).
This will make you more likely to fall into a state of snacking, as well as unhealthy foods or gym workouts. From there, it will be difficult for you to control your weight.
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3. Reduce training efficiency
As you know, just like not getting enough nutrition before going to the gym, not getting enough sleep will affect your spirit and ability to concentrate. Lack of sleep makes it difficult to concentrate fully as well as burn out the full strength that is usually available during exercise.
You will feel that you are very difficult and do not have enough strength, willpower to push the maximum weight possible and always feel tired and sluggish. Even muscle tension and cramps are very common. Not to mention, lethargy, like playing with weights.
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How to get quality sleep?
- Reduce light, noise, adjust the temperature of the bedroom so that it is most comfortable.
- Take a hot bath 40 minutes before going to bed.
- Turn off electronic devices 1 hour before going to bed.
- Listen to soft music.
- Do not eat before going to bed. It is best to have a light snack 45 minutes before bed or take Casein.
You have understood the benefits of sleep for muscles for gym and bodybuilders! Take advantage of loading Casein and get a deep sleep!
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