The Importance of sleep to gain muscle mass
Every day you strive to the maximum at the gym lifting worrying more and more weight, you take the diet to the letter, do not eat too much fat, protein intakes and various types of nutritional supplements
But it is very important to know that none of this will serve to get the results you expect if you do not sleep properly. A good daily rest is as important as training and diet, the relationship between these factors is extremely linked.
This article will try to expose some of the important reasons why it is essential to break when developing muscles.
- 1 What is a dream?
- 2 How much do we need to sleep?
- 3 Why is it important to sleep to gain muscle mass?
- 4 Sleep and Muscle Growth
- 5 Break reducing Cortisol
- 6 conclusions
What is a dream?
The action that we repeat every day – and we will until death – almost always at the same time – at night – and by which we lay down and close our eyes to move into a state of unconsciousness in which we suspend our bodily activities.
This would be a good definition, however, as we shall see, it is much more than this, since there is a complex network governed by an extraordinary brain activity that allows “reiniciarnos” and accommodate regenerative processes will allow.
Many people think that sleep is a passive or inactive activity, but nevertheless an important part – vital – our body is active during sleep phase. We are talking about the brain. Thus, the dream will directly impact on our daily operations in all the activities that we carry our, both physical and psychic, making it a tool to treat our mental health, in addition to seeking a break physically and muscles.
A chemical with nerve signaling properties called neurotransmitters are responsible for controlling our daily rhythm, determine when we are awake or asleep through interaction between nerve cells or neurons, in the brain. These neurons produce certain neurotransmitters, such as serotonin and norepinephrine that keep active regions of the brain when we are awake. Unlike other work and tend to make a “switch off” or disconnect to stay relaxed and asleep, such as adenosine, which will produce drowsiness. This chemical tends to be progressively degraded as they move hours of sleep at night.
During sleep, we will experience up to 4 phases to reach REM sleep (which stands for “Rapid Eye Movement” or “rapid eye movement” – yes, with closed eyelids movement is recorded at full speed!), Completing Stage 1.
Actually, go to sleep by sleep cycles, each consisting of 4 + 1 stages (1 stage).
It is also known as “light sleep”, as it is quite easy to wake up to some stimulus, sound or movement. 4-5% hard stage. Breathing is becoming more regular, and muscle activity decreases, and occasionally may have spasms, and even experience hypnic myoclonus, or shaking, where we feel that we fall. This is not dangerous nor causes any harm, even experts consider it something normal, like a transition from alertness to relaxation of sleep.
Cardiorespiratory pattern down. Here it is less likely to wake us. This phase occupies most of the time, between 45-55%, stage.
It begins deep sleep, waking up being quite complicated. It is known as the delta phase, the type of brain waves (waves slow delta) are recorded. It occupies 4-6% of the cycle.
Very deep sleep. Some studies have reported even 100 dB sounds do not affect to wake up. If the person is awake at this stage, it would be disoriented. Breathing is rhythmic. It occupies 12-15% of the total cycle.
Finally, we reach the REM stage and “magic” occurs, as we often dream during the course of it. Psychologically it is very different from the rest. brainwave at full speed. There is muscle relaxation and heart rate increases, the pair of raised blood pressure. Men tend to develop erections. It lasts about 20-25% of sleep cycle. If the person wakes up during REM sleep may describe ideas or dreams illogical and meaningless.
How much do we need to sleep?
A marked lack of sleep can cause a negative impact on muscle mass gain and also reduce the resilience
The amount of time we need to sleep depends on each person and is influenced by many factors, such as age. Newborns and up to 3 years, respectively, take about 16 to 12 hours while still adolescents around 9 hours. For most adults, they should meet 7 or 8 hours of sleep, although there are subjects that require less or more (5 or 10 hours!)
Sleep deprivation can create a “sleep debt or deficit,” and as our body is “wise” and will seek (and find) a solution, in this regard, this demand will be repaired. Although it may seem that our body can get fit so few hours of sleep, the reality is quite different, and if we maintain a scheme with corresponding sleep deprivation, sooner or later we will invoice.
Why is it important to sleep to gain muscle mass?
Sleep is the longest period between meals that our body has to synthesize proteins.
Once presented the most relevant about sleep characteristics, let’s get on and know the details of why it is so important to keep a sufficient time of night rest if our goal is to gain muscle mass.
During training, we suffer fibrillar micro-breakages due to the impact of training. Such “micro-injuries” are the first point to generate the adaptations induced by physical exercise scheduled in search of a certain goal. However, any physical labor, a certain intensity, of course, entail a similar phenomenon.
Therefore, the optimum recovery of these muscle fibers depends largely on subsequent adaptation training on strength gain, growth (hypertrophy) and muscle strength.
When we sleep, our body goes into a powerful anabolic state, ie, all resources look to reconstruction and regeneration, contributing to the rejuvenation of body tissues. During the course of the phase of sleep, the body will generate molecules that will be involved in recovery efforts:
- Muscle tissue
- Immune system
- Nervous system
Sleep and Muscle Growth
If we complete proper rest we assured that the body performs all cycles required for tuning, especially in reference to muscle growth. In this field, our organism segregates a set of hormones that emphasize the process of protein synthesis. Among the hormonal spectrum will be found:
- Growth hormone
All of them provide certain services for the correct phase of cell reproduction and regeneration, and as we shall see, without them, as a result of a lack of sleep, the damage previously caused by the training stimulus will not be properly “cured”.
The Human Growth Hormone (HGH), which is also known as somatotropin, has an important role in the development of skeletal muscle growth, forming a vital part of the endocrine system. It is produced from the pituitary gland. It is released as a pulse into the bloodstream during sleep.
These hormone levels remain high during childhood, yielding a peak in adolescence. During puberty, these levels will compromise height and size. Once this phase of life, although HGH continues to occur, and it will start to reduce it to a much lower level, leading to the loss of muscle mass and bone density, and even an increase of body fat percentage.
“Inevitably, as we lose HGH levels, we begin to feel older … It is therefore important that we choose to maintain sufficient rest … also stay active, playing sports and watching our weight, will encourage to maintain these levels as possible” For the general population, the largest amount of HGH released occurs in phase 3 of sleep at night, when it occurs “delta wave sleep.” If the person stays awake all night, if it inhibits such release, so that at the time of restoring sleep patterns, an extra amount of hormone is released
Testosterone is another hormone with high involvement anabolic. Its production increases during puberty, where a peak, which after crossing the barrier 30 will begin to decrease is obtained. It is associated with sexual desire and plays a vital role in sperm production. Also, it affects muscle building, bone density, the lowest yield to accumulate fat more easily and even influences the synthesis of red blood cells. A low testosterone level can cause the following symptoms:
- Bad mood
- Weight gain
- Loss of muscle mass
- Decreased libido
Testosterone production follows circadian rhythms, or biological rhythms of the body, ie, its release is associated with resting phases, being able to conclude the following:
A more rest, increased release of testosterone
The peak of testosterone occurs in the morning and decreases as the day progresses. It is especially during the REM phase where the hormonal marks generating the order, from the brain to the gonads begin production of testosterone occurs. Quality sleep is needed to operate all involved hormonal mechanisms and permit the adequate release of testosterone.
Your muscles grow when resting
In short, one could say that it is a statement. And not to leave the bush, we all agree that rest is good. Thanks to him, as we are seeing a number of chemicals such as previous growth hormone (released during sleep and exercise) and melatonin (released during sleep) interrelate. The latter tend to be undervalued, with the connotation that only helps sleep, but its performance can go further.
Such as HGH, melatonin occurs during sleep, and as it is obvious that it helps improve sleep, which directly involves better recovery. It also is a powerful antioxidant. As we know, athletes produce a high rate of free radical oxidative damage which affects body tissues. To reduce this negative effect, your body will use its antioxidant capacity, but if it is supported by an external agent, the result may be significantly higher, especially in certain activities.
Meanwhile, melatonin also helps in the release of hormones, as it improves the restoration of circadian rhythms. Adverse effects that can cause maintain a “runaway” situation in this regard are:
- Increased stress
- Digestive problems
- Increased risk of heart problem suffered, insulin resistance, and even cancer
- Reduce insomnia
- Reduce inflammation
- Promote deep sleep
- Improve immune system function
Break reducing Cortisol
Cortisol is another hormone that our body will use in certain conditions, especially in situations that detects the proximity of a threat or alertness. In a way, we can get the benefit of cortisol, but to a point, ie, an excess of it will position counter to our interests, being injured another important hormone: testosterone. As commented, the body will make use of cortisol at certain times, producing catabolism (destruction of muscle fiber) and inhibition of muscle growth. One factor that enhances the release of cortisol is the stress. In fact, this is also involved in trouble sleeping, especially in those with a busy lifestyle. Therefore, stopping to solve this problem, it will not be as important, but vital to our health.
Lack of sleep feeds back the excessive release of cortisol
As we can see, sleep and rest are vital factors, whether our goal is to improve body composition, to keep us in optimal health.
Thus, one of the best actions you can do in the face of your health and performance will “lock you up” every night, in the dark, without any external source of light or interfere with rest, and keep for at least 8 hours of dream.