In a fast paced world that requires you to constantly be achieving something to keep up, we tend to cut our sleep time short. For many of us trying to balance fitness into our life we must sacrifice time from other things. Unfortunately, your full-time job, full-time college classes, relationships, family time, and work out time is too important to cut short, so we must take time away from sleep. Not enough hours in the day? Cut your sleep short and maximize our 24 hours, right? If your goal is to maximize muscle gain, then this solution may not be the answer to your time dilemma.
Sleep Deprivation And Testosterone
If you are into gaining muscle mass, then I am sure you have heard of how important testosterone is. Testosterone is what makes men.....men! It even makes men bigger, leaner, and stronger than other men. Testosterone is what you could call the "holy grail" to muscle building. If testosterone is so important, why do we do things that reduce our testosterone such as deprive ourselves of sleep? In this study, both testosterone and cortisol decreased in the total sleep deprivation group. Wanting to maximize gains? Maximize your testosterone with sleep.
Sleep Deprivation And Muscle Recovery
When we work out we are breaking down muscle. What is broken down, must be rebuilt in order to be bigger and stronger. What happens when you cannot rebuild what you have torn down? You don't grow! In this study, muscle regeneration was impaired due to sleep deprivation (reduced muscular IGF-1). Even thought sleep recovery brough it back to basal line, muscle regeneration was still impaired.
Sleep Deprivation And Energy
It doesn't take a lot of research to understand that sleep deprivation reduces energy. When energy is lower, your work outs begin to suffer. With less energy follow less energy/force output. In order to maximize your performance, you need to keep your energy from decreasing.
In a fast paced world where sleep is a "if I have time" kind of thing, sleep deprivation is real. When working to maximize your muscle gain, sleep deprivation is not the answer. Studies have shown that not only does sleep deprivation reduce muscle recovery, but also testosterone. In order to maximize muscle gain, focus on getting an adequate amount of sleep. Sleep requirements vary from person to person, so finding your set requirement is done from trial and error (as well as varies from day to day). Sleep is not a second thought, but an important component for hormones, muscle recovery, and overall health.
Get enough sleep.