Highlighting the link between sleep and performance
The link between sleep and performance is a well-known, scientifically proven fact, which is why sleep is a critical element in every comprehensive training plan.
Sleep is extremely important because it is during this vital period at night when all your efforts in the gym, your diet and your supplement plan come together to deliver the ideal response to your training.
Night-time repair and recovery
For starters, your body releases a cascade of potent hormones overnight that support the muscle-building and repair process, and can also help you burn more fat.
For example, your body releases growth hormone (gH) while you sleep, mostly during the first hour and peaking with the onset of deep sleep¹. And testosterone levels also rise at night.
These potent hormones support tissue repair, muscle growth and strength development, and they can also accelerate fat loss.
Feeding your muscles overnight
The right amount and combination of nutrients consumed throughout the day and before bed feed your body to repair muscles after muscle-busting workouts.
Protein is particularly important in this repair and rebuilding process that happens overnight. Supplying your recovering muscles with amino acids when your anabolic hormones are peaking can support muscle growth and recovery.
Casein is a milk-derived protein that offers distinct benefits overnight because it breaks down and is absorbed more slowly than whey as it tends to clump in the digestive tract. The prolonged release of amino acids can help support the anabolic processes that occur during sleep.
Primal Casein Protein is an ideal product to use at night to support muscle growth and recovery. The micellar casein included in the formulation has the slowest rate of digestion and absorption among all protein supplements. Added L-glutamine supports muscle growth and accelerates recovery following intense training.
Neglecting your sleep
With so much to gain from a good night’s sleep, it often pays to focus on your sleep quality. But what happens when you don’t get enough sleep?
Sleep deprivation is becoming more common in today’s high-pressure, stressful and hectic life. Sleep loss and poor sleep quality can impair muscular strength, speed, and other aspects of physical performance. Sleep issues can also increase your injury risk and impair recovery following injury².
Sleep deprivation (also known as cumulative sleep debt) affects our immune system³, cognitive function⁴ and energy metabolism⁵.
A lack of sleep also triggers higher cortisol production⁶. This stress hormone is catabolic, which means elevated levels may interfere with tissue and muscle repair and, over time, could reduce your body’s response to training and possibly lead to overtraining and injury.
Other studies link sleep deprivation with decreased endurance performance⁷ and increased ratings of perceived exertion⁸.
Combating the adverse effects of sleep deprivation requires a sustained period of good sleep, rather than just one or two nights.
Getting enough quality sleep each night will improve your training results and enhance your overall performance in the gym, which is why you should consider your sleep as just as important as the right diet, training plan and supplements.
The correct amount of sleep varies from person to person, but as a general guideline, it is recommended that you strive to get a minimum of 7-8 hours of sleep every night, with the hours before midnight considered the most important for muscle growth and recovery.
References:
- Takahashi Y, Kipnis DM, Daughaday WH. Growth hormone secretion during sleep. J Clin Invest. 1968 Sep;47(9):2079-90. doi: 10.1172/JCI105893. PMID: 5675428; PMCID: PMC297368.
- Charest J, Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin. 2020 Mar;15(1):41-57. doi: 10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.
- Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021 Nov 18;4(1):1304. doi: 10.1038/s42003-021-02825-4. PMID: 34795404; PMCID: PMC8602722.
- Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-67. PMID: 19300585; PMCID: PMC2656292.
- Sharma S, Kavuru M. Sleep and metabolism: an overview. Int J Endocrinol. 2010;2010:270832. doi: 10.1155/2010/270832. Epub 2010 Aug 2. PMID: 20811596; PMCID: PMC2929498.
- Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585.
- Lopes TR, Pereira HM, Bittencourt LRA, Silva BM. How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis. Eur J Sport Sci. 2023 Jul;23(7):1279-1292. doi: 10.1080/17461391.2022.2155583. Epub 2022 Dec 15. PMID: 36472094.
- Myles WS. Sleep deprivation, physical fatigue, and the perception of exercise intensity. Med Sci Sports Exerc. 1985 Oct;17(5):580-4. PMID: 4068965.