You Could Be Cheating Yourself On Gains...Don't Slack On Sleep!

Apr 28th, 2019

You Could Be Cheating Yourself On Gains...Don't Slack On Sleep!

By Monique Martin | July 2018

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We have all experienced how lack of sleep can negatively effect our performance and functioning, but lack of sleep can also impact muscular development.

Regardless of what you're training for, most of us workout at Godspeed to adapt our bodies. While proper training and diet are important to adapting the body, many of us overlook a crucial factor of the adaptation process: sleep.

The most muscle repair and growth occurs when you sleep. In the first hour and a half to two hours after falling asleep your body releases large amounts of HGH also known as Human Growth Hormone. HGH, as you can presume, is what helps your muscles grow and repair. You can train your body to release the optimum amount of HGH every night by creating a set point by maintaining a normal bedtime. To further optimize the rebuilding and repair of your muscles while you sleep, you can consume casein protein 30 minutes before you go to bed. Casein protein slowly release into your system throughout the night so that the recovery systems in your body are constantly being fueled to repair and grow your muscles.

According to a study published by William and Mary University, "between the times of 10:00 pm and 2:00 am the body goes through a dramatic process of physical repair. Between roughly 2:00 am and 6:00 am the body will go through a process of psychological repair. A disrupted sleep pattern will cause the Cortisol to elevate and negatively affect the regenerative process. So it is imperative that we get to bed around 10:00 to 11:00 pm and up between 6:00 to 7:00 am." (Underwood)


Underwood, John. “Sleep and Recovery | An Applicable Approach to a Lifestyle of Recovery and Rest for Athletes.” Life of an Athlete Human Perfromance Project, www.wm.edu/offices/sportsmedicine/_documents/sleep-manual.

For more information on sleep and recovery, check out this sleep manual from William and Mary University: https://www.wm.edu/offices/sportsmedicine/_documents/sleep-manual.