Harmonize Fitness
Harmonize Fitness
Fitness goals

Sleep and muscle growth


I´ve seen many guys working so hard in the gym with a lot of volume and frequency but not giving the same attention and importance to sleep. Our body recovers while we sleep so if you want to gain muscle you need to have the right amount and quality of sleep every night.

If our goal is to gain lean muscle mass then we need to prioritize sleep and make sure that it´s good quality.

Even if we have are following the best training and nutrition program sleep is still a most, our body and muscles need to recover after we hit the gym and sleep is a crucial part of recovery. Growth hormone is key to build muscle and it´s released while we sleep, the cycles or phases of sleep impacts the release of this hormone, if we have bad sleep or we wake up growth hormone won´t be at its max which minimizes the results.

I´ve seen many people that want to gain lean muscle mass taking a lot of supplements from protein shakes, weight gainers, multivitamin, fish oils and drugs like steroids (you know by now that I don´t recommend any of this) but they don´t consider stress and sleep. We need to give our muscles the right stimulus for them to grow and then we need to give them the right amount of recovery, the best recovery time is sleep.

If we lack sleep our body won´t use the food we consume throughout the day to get daily functions done and assist in muscle recover and growth. It also affects negatively our performance in the gym, we need to give our all on each workout if we want to grow but a lack of energy and not being recover compromise our workouts and overall results.

Lack of good quality sleep can cause muscle loss and weight gain from fat, an easy way to keep things under control is with sleep. We need to eat more to grow but if our body can´t handle the extra food properly we´ll gain fat instead of muscle.

When we get good quality sleep we feel more energized so our workouts are intense and we are able to stay focused so it´s easier to maintain our eyes on the goal.

If our goal is lean muscle mass with the least amount of fat sleep can help us keep fat low while increasing muscle, it is crucial that we have control and our body works in an efficient way. All hormones, neurons, chemicals, neurotransmitters they all get triggered what we need to do is use them to send the right messages and to work to our favor.

Having good quality sleep can be affected by different things including stress and this can cause that we wake up during night. Your sleep has 3 phases and during those phases our body has several functions and things to do, if we wake up we interrupt those functions. If the internal clock of our body and its functions gets out of rhythm our body won´t recover, repair and reenergize for the next day.

What we eat before we go to bed impacts not only the quality of your sleep, also our recovery. Protein is crucial for muscle repair and muscle growth, when we go to sleep our body turns to a catabolic state so if you have a protein before we go to bed we can increase protein synthesis and maintain our body in an anabolic phase for a longer period of time. The benefits of this is that we are giving our body nutrients to recover and build muscle before we sleep so it can get the job done in a more efficient way.

Fat loss and muscle growth are simple but we need discipline, consistency and work on the 5 principles of fitness. The right training combined with proper nutrition, enough quality sleep, low stress and the right mindset is what´s going to give us the best results.

There are some simple things we can do every day to improve the quality of our sleep and also to change and develop good habits that help us achieve our goals in a simple way and live a better life.

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