Adenosine rises throughout waking periods and decline during sleep. Sleep to recharge the brainĪdenosine (one of the four building blocks for RNA) is used as a signal to tell the brain that it needs to rest. A poor quality sleep depletes the body’s reserves of the hormone, making any gains much harder to come by. HGR helps keep and, somehow controversially, increase muscle mass. Yet, the HGR is directly related to slowing the effects of aging and the maintenance of lean muscle (3), increasing protein synthesis and, in that capacity, enhancing anabolism (1). There are even several serious studies that even deny any significative muscle growth caused by “supplementing” the hormone (2). The HGR is not a magic bullet that creates muscles overnight. There are several studies proving that poor quality sleep can negatively impact human growth hormone levels (1). In men, 60% to 70% of daily HGR secretion occurs during early sleep, which is typically when the deepest sleep cycles occur. The major release of HGR in the body happens during sleep. The HGR is a small protein that is made by the pituitary gland and is associated with reduced fat mass, increased lean muscle tissue and increased bone density. It is a naturally occurring hormone and it is essential both to growth and the development of bodily structures. Sleep to promote Human Growth Hormone synthesisĪs the very name implies, the Human Growth Hormone (HGR) is responsible for growth. Intermittent fasting is the best way to extend the period in which autophagy happens, which will help promoting fat loss and improving a myriad of health markers. Autophagy happens all the time in a healthy human body when the insulin levels lower, which happens normally by not eating, an activity rarely done while sleeping. It is a regulated, orderly process to degrade and recycle cellular components. The need… for sleep Sleep for repairing of muscle and other tissues, and replacement of aging or dead cellsĪutophagy is the body’s natural process of cleansing itself of its faulty and dead cells, when there’s no longer enough energy to sustain them. Quality sleep is essential, not only for bodybuilding, but for life itself. Its while we are sleeping that body regeneration, brain cell restoration and protein synthesis occurs (provided enough protein is consumed during the day).
During sleep, a plethora of essential hormones are produced, such as the growth hormone. Sleep will always be the best recovery for your body. Like a three legged stool, the intensity of your training and the quality of your nutrition are completely meaningless without a proper recovery period, and your body will NOT compensate for insufficient rest (believe me, I tried). In bodybuilding, like all forms of athletic training, there are three key elements that account for your success: training, nutrition and recovery. In this article, we will explore some of the most important aspects of sleeping and bodybuilding, and perhaps the most misunderstood aspect of the sport for the newbies, that you only grow when you rest. It was only later in life that I decided to give sleeping its correct importance, and the results were immediate.ĭon’t get me wrong, I still believe that sleeping is an incredible waste of time and I still hate its biological necessity, but I finally learned to enjoy being asleep and, most of all, the nice feeling of being rested when I wake up.
For years I slept only four to six hours a day, telling myself that I would recover that lost sleep over the weekend – which almost never happened.
I used to have a very poor sleeping habit in my teenage and early adult years.
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