Impact of sleep on muscles
Is lack of sleep affecting muscle growth and performance?
Many sports practitioners believe that the more exercise time the higher the desired results of exercise. and many ignore the reality of the primary role of sleep in muscle growth, as enough sleep is very important to increase muscle mass and improve performance in exercise.
How does sleep affect muscle growth?
Occurs during sleep:
- Glucose: - is a type of simple sugar, glucose is broken to produce energy in the body, and any type of sugars that enter the body are simplified until they become glucose for the benefit of the body (Because it is the only type that the body can use to produce energy), and our muscles can use it, during sleep blood glucose is stored in muscle in the form of muscle glycogen. This muscular glycogen is a great and important energy source for the body, so not getting enough sleep affects the regeneration rate of glycogen stock in the muscle. The greater the stock of glycogen in the muscle the greater the stamina in exercise and thus increase the desired results of exercise.
- Human Growth Hormone (HGH): is an essential factor that causes recovery and growth of muscles It also affects skeletal growth, regulates the metabolism of the human body To increase the rate of growth hormone during sleep, trainers advise heavyweights to eat high protein and starch meals before and after a 30-minute workout with what is known as mass fuel.
- Amino acids: found in the proteins we eat used by the body in muscular construction. Without a proper amount of sleep the body cannot do the aforementioned functions for muscular growth.
So what does sleep and muscle growth relate to:
1: shrinking bedtime = shrinking muscle
In 2011, scientists studied two groups of trainees to see the impact of sleep deprivation on growth and muscle healing. The study tracked trainees for whom a specific sleep schedule was set for 72 hours, with everyone following a diet and one regulating the right calories for them. A group was allowed to sleep for 5.5 hours... while the other group for 8.5 hours per day.. People who slept 8.5 hours were found to have 40% more muscle mass, while those with a lower sleep period of 5.5 hours had 60% weaker muscle mass. The strong impact of sleep on muscle recovery and growth is evident.2: Lack of sleep and poor performance.
According to a 2008 study, lack of sleep adversely affects energy levels and disturbs and mood. (Mood volatility) is an important and influential factor in emotional state and therefore directly affects athletic performance. Sound sleep helps to perform better during the exercise period, increases endurance. improves mental performance leading to faster muscle growth.
3- Choose a suitable and comfortable mattress for sleeping
The same previous study showed that sleeping on a comfortable mattress makes sleep more useful and comfortable which increases the energy levels of apprentices and thus better muscle growth, as individuals who got new and comfortable bedding for 8 to 7 hours were more energetic and better performing in exercise.
Static sleep appointments must be maintained in order to make the most of it because sleep has a daily life cycle every 24 hours, so regulating bedtime makes sleep more beneficial for the body. So it's better to sleep and wake up at the same times as every day (if you start sleeping before midnight you'll get a more satisfying sleep).
During sleep amino acids are used as a result of breaking down proteins, which are used to build and grow muscles. So when you take a protein shake before you grow, you'll provide a little bit of simple proteins that the body needs to build muscle, while when you eat a high protein meal the body may need longer for digestion to be done, transformed into amino acids and used for muscle growth, so the protein shake is faster in the result.
4- Sleep Disruption Effect
Lead to poor energy, weak effort is less than required with poor performance, resulting in less muscular growth.- Tips for getting a proper sleep:
1-Avoid intense intense activity immediately before bedtime.
Because high-intensity activity performance releases a high amount of energy into the body, so this high activity must be at least three hours before sleep, because this high rate of energy impedes sleep well at night.
2-Keep a good sleep schedule.
Static sleep appointments must be maintained in order to make the most of it because sleep has a daily life cycle every 24 hours, so regulating bedtime makes sleep more beneficial for the body. So it's better to sleep and wake up at the same times as every day (if you start sleeping before midnight you'll get a more satisfying sleep).
3-Take a protein shake before bedtime:
During sleep amino acids are used as a result of breaking down proteins, which are used to build and grow muscles. So when you take a protein shake before you grow, you'll provide a little bit of simple proteins that the body needs to build muscle, while when you eat a high protein meal the body may need longer for digestion to be done, transformed into amino acids and used for muscle growth, so the protein shake is faster in the result.