Ok bro's and bras, time for a new article! Another topic that is important and will form the basis of all your progress. This time not about underreporting, but another topic on which many people underperform. '' What are you talking about than JW, because I perform below par with so many things. Are you going to talk about eating vegetables? Or about quater squats in particular? No..? Oh shit, did you talk to my partner about how things are going between the sheets? jamaarikhadtoenrukrukeda .. "" no worries. We're going to talk about sleep. What you do in bed is not my business.
"" Even if your training and nutrition program came straight from the mouth of God Almighty, without adequate rest your body will fail to Customized. ~ Professor Michael Colgan
You prolly dont know the guy, but a good quote to continue this article!
Why is sleep important?
Sleep is important to us. By us, I mean the athlete who is looking to build strength, build muscle; As you read this blog on the XXL-Nutrition website, chances are that you have supplements in the pantry. In that case, you are probably looking for ways to get more out of yourself / your training.
And, certainly, supplements can play an important role in this. A very important role, if I turn around now and look at my supplement board .. Shelves .. Okay okay .. Supplement cabinet.
But they will never replace a bad base. You can't fix a weak bite with training by shouting louder and throwing the dumbbells extra hard; a diet with the daily nutritional value of 4 euroshopper beer and 6 cigarettes (chew well otherwise you don't take anything in) you don't fix with an extra scoop of protein after a training consisting of 3 sets of whatsapples and 5 sets of instagrampics liken. And a bad night's sleep .. Well .. not just Macguyver can fix that.
But why? Why is sleep so important? ""Work out a little, eat a little protein (egg yolk should be discarded because fat #notsrs) and count calories (with the knowledge from the previous article) and then we are fine right? " Yeah..na-ahw. Lack of a good night's sleep will greatly hamper your progression. With a good night's rest, by the way, I don't mean to lie in your bed for 10 hours with your TV at such a light intensity that you have to hold up your sunbed glasses.
What is sleep anyway?
"" state of total peace, where the senses don't work and the consciousness ceases "" Dikke van Dale (the man just didn't get enough sleep, that's why he's fat).
During sleep we are less sensitive to stimuli, voluntary muscle contractions are inhibited, and drool out of our mouth. No, that's just the case with me.
Our sleep consists of different phases, which can be broadly divided into Non-REM sleep and REM sleep. The non-REM phases range from NREM 1 (falling asleep) to NREM 3 (deep sleep); The latter is the phase that is thought to reduce "sleepiness" and restore the body. We also have REM sleep (REM stands for Rapid Eye Movement) and this is the sleep phase in which you dream and where you are the most difficult to wake up. Someone ever opened his eyelids with his sister while she was sleeping and saw your pups move without the day she woke up? I do. REM sleep.
During these different phases all kinds of interesting things happen in your brain (1) but that is far beyond the scope of this article.
Then why do I call this? We will come back to that in a moment, but keep in mind that going through an entire sleep cycle (1> 2> 3> 2> REM) takes about an hour and a half ...
Why are we sleeping?
Well, first of all, sleep is of course a very easy way to save energy (2). During sleep we exercise less and the heart rate is lower. This does not mean, of course, that not sleeping is a good way to lose weight, since lack of sleep can make a lot of sense in terms of body composition in the long term (3), but more about this later.
A nice fact, by the way, the energy consumption of the brain is actually greater during sleep than during waking (4). Did you sleep well before saving energy? True, the reduced activity of the rest of the body more than compensates for this. Although .. Ample? You thought that muscles consume a lot of energy? Your muscles consume 13 kilocalories per kilo per day. Brain 240.
Of course (most people) do have a bit more muscle mass than brain mass, but I thought this was a nice fact. Something else to be wise to do the next time you try to arrange someone in the pub.
Sleep and hormones
Improving body composition, something we almost all strive for! And let sleep be important for this, because it can help you from two sides. Number 2: sleep is important for building muscle mass, we will talk about this later. In addition, sleep is also important when we talk about fat loss! Decent sleep is therefore not an extra tool that you can use for a little more progress, such as taking some extra supplements, or adding that one great exercise to your training routine ... without proper sleep you can forget optimum results anyway. Go home .. Go play chess or something. Although, lack of sleep will not do your mind any good, but that aside.
All nice and nice JW, but tell us more about muscle mass because we can't get enough of that! Sure, let's talk hormones!
Sleep has a very important role when it comes to your hormonal balance. You know, those super potent fabrics that can work since childhood or magic on your body. Sleep is THE driving force behind your natural hormone production, and lack of sleep can lead to higher cortisol levels (7), less testosterone (6) and less IGF-1 (5) which added together pretty much means that your muscle mass will break down, in every one case more than usual. In addition, the recovery of training will also be less efficient, which means that you will create less muscle mass and B will become more sensitive to injuries.
Apart from the influence of sleep on the hormones mentioned above, sleep is extremely (no, i mean .. really) extremely important when it comes to growth hormone (GH) production; the amount of GH that you produce per day is directly related to how much NREM 3 sleep you get (deep sleep); 70% of the GH produced during sleep is released during this phase.
And do you remember what we were talking about above? Phase 3 comes per per hour and a half sleep cycle. How many times before? Yes, just 1! It is therefore important that you sleep long enough!
If all of that is not enough reason to arrange a decent night's sleep, the next piece may convince you.
Sleep is not only important for building and maintaining muscle mass, but also for losing fat, for various reasons. Everyone knows (hopefully) that nobody gets fat from water and oxygen. "Every pound goes through the mouth." And let that be just one of the reasons why lack of sleep can cause you to lose less fat or even turn it on. The most obvious of course is that when you are awake, you have more time to eat. But you actually get more hungry due to lack of sleep. This is where leptin and ghrelin come into play; these 2 hormones affect hunger and satiety and let lack of sleep influence these 2 hormones in such a way that you get more hungry and you feel less saturated (8).
We all know that it is normally already difficult to keep up with cutting .. More hunger, less satiety, and less willpower, all because of lack of sleep really do not contribute positively ... Why make it even more difficult for yourself ? Go. To sleep.
Still not convinced? Then let's go the extra mile!
Sleep deprivation not only spoils the production of anabolic hormones and your feeling of satiety and willpower .. It can also ensure that you burn fewer calories. Several studies have found that after an evening of lack of sleep, the energy used fell sharply the next day, up to 20% (9). In addition, it seems that people who suffer from lack of sleep prefer less intensive (sports) activities, which in turn will lead to lower energy consumption. Finally, due to lack of sleep, you will probably become more passive, which will reduce NEAT. (NEAT (non-exercise activity thermogenesis) are the movements that you make every day that are not sport-related: from walking at work for a cup of coffee to tidying up to restlessly tapping your foot on the floor (10).
'' Big fking deal '', I mainly hear the men think. '' I don't tidy up anyway. And certainly not you if I sometimes see those photos on insta pass ''.
Yeah, well .. But NEAT can be good for some 100 kcal per day. Joke's on you. And me.
I hope that all of this was not too inducing, but that you realize how important sleep is. Take advantage of this, you will see that it is not a wasted effort!
In the following article, if interested, I would like to discuss how you can optimize your sleep and what you can do to get the most out of your night's sleep ..!
Let me know if there is interest in it!
Jan Willem van der Klis