Build Muscle While Sleeping
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Build Muscle While Sleeping

You are working hard, eating healthy and you stopped gaining weight. That's because you don't sleep the time you should, your body need at least 6/8 hours a day to recover, the muscle is built while you sleeping, not when you are awaked. A lot of people forget the importance of rest. During sleep, growth hormone is produced and protein synthesis occurs. Energy consumption reduction and brain cell restoration are other aspects equally important to build muscle.

Why Do We Sleep?

Most of us take sleeping for granted. Without sleep, time in the gym could be wasted. If you don't sleep the necessary hours to your body recover, you can lose weight, instead of gain. Sleeping 8-10 hours a day will boost your muscle growth. While you sleep, energy consumption is lower, this energy should be saved to workout.

Human growth hormone is released while you sleep, some reports suggest waking up in the middle of the night to eat. This human growth hormone, also known as HGH, is precious to who want to gain muscle.

HGH, produced by the pituitary gland, spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function.

Foods To Help Sleep

Sometimes it's hard to get a good night's sleep, and may be even worse after workout, so to help you get a good night sleep there are some foods you could eat.

  • Walnuts
  • Almonds
  • Cheese and crackers
  • Green Tea
  • Jasmine Rice
  • Yogurt
  • Whole Grains
  • Fortified Cereals

There are plenty of them, but these are some that will help you for sure.

Why And Wich Way This Foods Help You Sleep?

  • WALNUTS are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, walnuts contain their own source of melatonin, which may help you fall asleep faster.
  • ALMONDS are rich in magnesium, a mineral needed for a quality sleep, if your body have low leves of magnesium, it will be harded to sleep.
  • CHEESE AND CRACKERS are a good source of calcium, helps regulate muscle movements.
  • GREEN TEA contains theanine, which helps promote sleep.
  • JASMINE RICE ranks high on the glycemic index, meaning the body digests it slowly, releasing glucose gradually into the bloodstream. Eat Jasmine Rice four hours before bedtime cut the amount of time it took to fall asleep.
  • YOGURT is a good source of tryptophan, an amino acid your body uses to produce serotonin and melatonin, both of which are brain chemicals involved with inducing sleepiness and relaxation.
  • WHOLE GRAINS are rich in magnesium, a mineral needed for a quality sleep, if your body have low leves of magnesium, it will be harded to sleep.
  • FORTIFIED CEREALS also boast vitamin B6, which is needed to make melatonin, melatonin helps you fall asleep faster.

Hope this helps you understand how important sleeping is. Feel free to ask anything you want about this topic, I would be happy to help you.


Street Talk

Very informative, well done

Reply
  about 4 years ago
  

Thank you Steve :)

Reply
  about 4 years ago
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