Growth hormone deficiency is associated with loss of muscle mass and reduced exercise capacity. Not enough sleep causes a sharp decline in growth hormone secretion. As your body enters into the deep sleep stage, your pituitary gland releases a shot of growth hormone that stimulates tissue growth and muscle repair. Muscles and tissues are rejuvenated during this phase of sleep.Īnother key cycle that occurs during the non-REM period is the secretion of Growth Hormone. Your brain is resting with very little activity, so the blood supply available to your muscles increases, delivering extra amounts of oxygen and nutrients which facilitate their healing and growth. Non-REM sleep accounts for 40% of total sleep time during this phase your blood pressure drops and your breathing becomes deeper and slower.
Non-REM Sleep, known as slow-wave or deep sleep, is essential for muscle recovery and restoring the body. REM sleep provides the energy to the brain that supports it during waking hours and is necessary for restoring the mind. REM sleep dominates the latter half of the sleep period, especially the hours before waking. REM (rapid eye movement) Sleep occurs in cycles of about 90-120 minutes throughout the night, and it accounts for up to 20-25% of total sleep time in adult humans. Understanding the two main stages of sleep illustrates sleep’s impact on muscle recovery. Without enough of it, you’re not going to feel rested in the morning, and your muscles will not recover properly.
Sleep has a significant impact on muscle recovery. THE SCIENCE BEHIND SLEEP AND MUSCLE RECOVERY The protein group exhibited a greater increase in strength output, as well as an increase in muscle size. Subjects were strength-trained in the evening and given a recovery drink containing 28 grams of protein before sleep or a placebo that contained no protein.
This increase in available amino acids supported the body’s ability to create new protein.īased on this information, researchers set out to determine whether an increase in available amino acids during sleep would have an impact on performance and training. Research showed that 40 grams of protein consumed by resistance-trained subjects 30 minutes before sleep could, in fact, be digested and absorbed, which increased the availability of amino acids throughout the sleep period. Therefore, studies have shown positive results for protein before sleep. The standard assumption has been that low availability of amino acids – the building blocks of protein – at night is a rate-limiting factor in protein synthesis. Given that the recommendation is for athletes to get 8-10 hours of sleep a night, this means one-third of the day is spent in a state of low protein synthesis. So researchers are now considering if there are ways to support recovery during this “window.” In general, protein consumed during the post-workout period is no longer available by the time an athlete is settling in for a night of sleep. It is recommended that athletes consume foods containing approximately 2.3 grams per serving of leucine, an amino acid that signals the muscles to recover and repair after a workout to help repair and maintain muscle.īut did you know that protein synthesis happens while we sleep? While asleep, the rate at which the body creates new protein – an essential part of recovery from training and competition – is normally quite low. If you’ve been in the workout world for a while, you know the benefits of having protein after a workout for muscle recovery and repair.
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