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As athletes, we know how important it is to take care of our bodies. Eating right, exercising regularly, proper supplementation, and getting enough rest are all key components for achieving peak performance.
But what about sleep? How does sleep optimize your athletic performance?
While it may not be the first thing that comes to mind when you think about improving your athletic performance, sleep can actually have a powerful effect on muscle recovery, growth and fat reduction.
Let’s take a look at the roles of sleep on fat reduction, muscle recovery, and the role some key supplements can play.
Sleep plays an essential role in muscle recovery and growth.
During deep sleep, your body releases hormones that help heal muscles and promote healthy cell growth.
By getting enough quality sleep each night (7-9 hours), you give your body the time it needs to repair itself and recover from intense workouts or competitions.
Sleep is essential for muscle growth because it is during this time that your body repairs itself after intense exercise.
During deep REM (rapid eye movement) sleep your body releases hormones such as insulin-like growth factor 1 (IGF-1), testosterone and HGH which stimulate protein synthesis – the process by which cells repair themselves after breaking down from exercise/activity.
Research has shown that individuals who get 7-9 hours of quality sleep each night experience improved muscle gains than those who don’t get enough restful sleep
Getting enough quality sleep not only helps with improving athletic performance but also with reducing fat levels in the body.
A lack of sleep has been linked to increased levels of cortisol—a stress hormone responsible for increased feelings of hunger—as well as decreased levels of leptin—a hormone responsible for feeling full after meals.
When these hormones are out of balance due to a lack of sleep, it can lead to overeating throughout the day and an increase in fat levels.
On the other hand… getting enough quality sleep helps to keep cortisol and leptin levels balanced so that you don’t feel overly hungry during the day or have difficulty feeling full after meals.
This makes it easier to make healthy food choices and keeps fat levels under control.
As we have already seen, sleep is an essential part of an athlete’s training regimen.
We know it’s important to get enough quality rest to ensure muscle recovery, growth and reducing body fat.
But sometimes getting a good night’s sleep can be difficult. That’s why many athletes are turning to supplements to help them reach their goals.
Let’s now take a look at how supplements can help you get the most out of your rest.
Raspberry ketones are an organic compound found in raspberries. It has been shown to burn fat faster by increasing metabolism and decreasing the production of adipose tissue (fat cells). Taking raspberry ketones before bed can help you reduce fat while sleeping.
Rutaecarpine is an alkaloid found in plants such as Evodia rutaecarpa (also known as Wu Zhu Yu). It helps relax muscles, reduce anxiety, and improve overall quality of sleep by regulating the nervous system. Rutaecarpine also helps lower cholesterol levels which means it is beneficial for overall health as well as improved sleep quality. Studies have also shown that it may inhibit fat cell formation, making it a great choice if you’re looking to reduce your body fat levels
L-theanine is an amino acid found in green tea that helps promote relaxation and deeper sleep. By taking L-theanine before bedtime, you can experience improved quality of sleep without feeling groggy the next day. This supplement is especially beneficial for those who suffer from insomnia or other sleeping disorders.
5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid that helps increase serotonin levels in the brain. This can lead to improved moods, better sleep quality, and decreased appetite—all of which are important for anyone trying to lose weight or improve their overall health. Studies have also shown that 5-HTP may help reduce stress levels and decrease fatigue during the day so that you can get more restful sleep at night.
Melatonin is a hormone produced naturally by your body’s pineal gland which helps regulate your circadian rhythm (your body’s internal clock). Taking melatonin before bedtime can help you fall asleep faster and stay asleep longer without feeling drowsy the next day. It has also been linked to increased muscle growth as well as decreased risk of obesity due to its ability to regulate metabolism and suppress hunger cravings during the night hours when your body isn’t active.
Melatonin is particularly useful for those working odd hours or who travel frequently. Since it can help to reset your internal clock when your schedule gets thrown off balance due to jet lag or night shifts at work etc.
Good quality sleep is essential for muscle recovery, growth, fat reduction and overall health benefits for athletes and body builders alike.
Thankfully there are some natural ingredients like Raspberry Ketones, L-theanine, Rutaecarpine , 5-HTP, and Melatonin that are available over the counter that can aide in improving deep sleep. These supplements are enabling athletes & fitness enthusiast to achieve their goals faster & more effectively than ever before!
Achieving optimal results requires consistency & dedication but with these all-natural supplements aiding in deeper sleeps; it will become much easier!