SLEEP EFFECTS IN MUSCLE DEVELOPMENT
You are doing a good exercise, you are eating well; Do you sleep well enough? If the answer is "no" we are sad, you can not get the exact opposite of training and you have not yet figured out the importance of sleep in muscle development. You need a good quality and balanced sleep to get maximum benefit from your workout. do not forget! A healthy fitness regimen consists of 60% nutrition, 30% sleep and 10% exercise.
Leading player in maintenance and repair.
Muscle development consists of two phases. The first step is the muscle tearing during exercise and the second step is the next repair. Sleep restores muscles with amino acids, produces muscle tissue and increases mass. And the body is doing it during sleep.
USEFULNESS DOES NOT JUST END WITH REPAIR!
The benefit of sleep on muscle development is not just the function of repair. Testosterone is very important for strengthening muscles. There is a need for sleep for the testosterone. Regular sleep contributes to the secretion of testosterone as well as to good training and muscle development. In addition, research has shown that the body of people who do not sleep as much as they can fatigue. The reason for this is the imbalance of hormones known as leptin and ghrelin, which leads to starvation.
Stop; not finished! Sleeping is also good and indirectly muscle growth! Stress causes cortisol release in the body; but the body battles cortisol during sleep by releasing melatonin.
BUT YOUR JOB IS FALLING!
The sleep period called REM and NREM is divided into 5 in itself. Parts 1 to 4 are an important part of sleep and are in the process of body repair at this stage. In steps 3 and 4, growth hormone is secreted at high rates. For this reason, the sleep enhancement of muscle growth is quite high. On the other hand, people with high strata can not stay in stages 1 and 2. This is also the greatest obstacle in front of the muscle structure. For this reason, you should avoid things that create stress for a healthy sleep.
HOW LONG SHOULD I SLEEP EVERYDAY?
The amount of sleep needed to sleep varies with age and daily activity. But on average, everyone needs to sleep for 7-8 hours.
TIPS FOR SLEEPING NICELY AND COMFORTABLY:
- Consumption of caffeine, alcohol and nicotine must be completed up to 5 hours before sleep.
- Foods containing magnesium should be consumed.
- The lights must be off. Otherwise, we will tell our brains that we are not asleep.
- The bedroom should be kept cool at a temperature between 15 and 23 degrees.
- Taking a shower before going to bed is good for a sleep without a hole.