When you think of the best ways to build muscle mass, you probably go straight to long workouts in the gym, spending hours at the squat rack or on the bench press, or eating actual mountains of protein. However, there is so much more to building muscle mass than following the right diet and smashing it at the gym. What you probably don't think of is sleep. How could you possibly be building muscle mass, when you are lying on your back, doing nothing for 8 hours?
Well, it may be a surprise to know, that the best work out routine and diet plan, can only take you so far if you are not getting sufficient rest and sleep. Without adequate rest – the best form of which is sleep - your body will fail to recover and adapt sufficiently. If you want to reach your goals and achieve maximum gains, then you need to ensure that you are getting enough sleep.
When you have had a tough workout in the gym, the muscles undergo numerous micro-traumas on the cellular level. If the muscles are going to grow in mass and strength, these micro-injuries need to be repaired, and the main contributors to muscle repair are diet and sleep.
When we sleep out bodies are stimulated to produce spikes in melatonin, testosterone, and human growth enhancers. Human growth enhancers are particularly important for muscle growth, and it has been shown that men secrete 60-70% of theirs during the deep cycles of sleep. These hormones plays a key role in repairing the damaged muscle cells, if you are not getting enough sleep, there will not be the optimum amount of hormone circulation and the necessary repair will not occur in the muscle cells. This will halt, or even prevent the growth of muscle mass and strength. Furthermore, studies have strongly suggested the during REM (Rapid Eye Movement) sleep, the body is able to heal and restore all major tissue systems, as well as replenishing the immune cells in the blood. Sleep plays such an important role in maintaining overall health.
Sleeping for those valuable 8 or more hours is similar to fasting and this can be detrimental to muscle growth. Protein synthesis is so important to muscle growth, but during sleep, it can be difficult to synthesize more proteins than is being broken down in the muscles. The muscles are broken down, to provide our others systems with protein during this time of fasting. So, so how can you prevent the breaking down of protein in the muscle, whilst still providing enough amino acids for a full body - including muscles – repair?
The answer is pretty simple. If you consume a protein shake or eat a protein-rich meal or snack in the hour before going to bed, you can prevent the muscles from being harvested for their amino acids, as well as increasing protein synthesis. The gastrointestinal tract will have enough protein to maintain bodily functions, as well as heal and build muscles.
The secretion of cortisol, commonly known as the stress hormone, can be increased when we don't get enough sleep. A lack of sleep can make us feel terrible, with headaches, nausea, and body aches. This can lead to a dip in mood and an increase in stress, which stimulates the production of cortisol, which counteracts the effects of testosterone. Therefore, a lack of sleep which increases cortisol levels can prevent muscle growth by inhibiting testosterone.
Sleep is clearly just as important and diet and training when incomes to making those muscle gains. Something else that really helps to boost muscle growth and strength is a good supplement, and you are not going to get better than the ones offered by ADV-RESEARCH. With researchers at the absolute pinnacle of the science of sports supplementation, creating products that will allow you to push through your limits.
One of their great supplements for muscle growth is their testosterone replacement ADV-TRT (ADV-AR1). This supplement is excellent in aiding fast recovery from training, by promoting healing and repair. It also protects muscles and prevents wasting, whilst also increasing strength, power, and performance. For best results stack with ADV-ANABOLIX (ADV-033) for those anabolic-like gains, without any of the harmful side effects on the liver or prostate.
Many of us cannot get through the day without checking our phone every few minutes, after all someone might have send us another funny meme in the last 90 seconds. We have the smartest, most functional phones and scrolling through Facebook and Instagram, there must be some better use we can put our phones to. Well, in fact there is. In 2019 the world's of technology and fitness are closer than ever, with numerous fitness apps and s...