Make sleep a priority for muscle recovery from "summary" of Beyond Bigger Leaner Stronger by Michael Patrick Matthews
To build muscle effectively, you need to prioritize sleep. It's not just about hitting the gym hard and eating right - your body needs adequate rest in order to recover and grow. When you work out, you're essentially breaking down your muscles. It's during the recovery phase that they rebuild and become stronger. And sleep plays a crucial role in this process. During deep sleep, your body releases growth hormone, which is essential for muscle growth and repair. Without enough sleep, your body can't produce enough of this hormone, leading to slower recovery times and less muscle growth. In fact, studies have shown that sleep deprivation can significantly hinder muscle recovery and even lead to muscle loss. Additionally, lack of sleep can affect your performance in the gym. When you're tired, your energy levels are lower, making it harder to push yourself during workouts. This can ultimately impact the effectiveness of your training and slow down your progress. On the other hand, getting enough sleep can improve your energy levels, focus, and overall performance in the gym. Not only does sleep help with muscle recovery and performance, but it also plays a role in controlling your appetite and metabolism. When you're sleep-deprived, your body produces more ghrelin, the hormone that stimulates hunger, and less leptin, the hormone that signals fullness. This can lead to overeating and weight gain, which can have a negative impact on your muscle-building goals.- If you want to maximize your muscle gains and overall health, prioritize sleep. Aim for at least 7-9 hours of quality sleep each night. Create a bedtime routine, limit screen time before bed, and make your sleep environment as comfortable as possible. By making sleep a priority, you'll not only see improvements in your muscle recovery and performance but also in your overall well-being.
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