Tag Archives: growth

Sleep and Recovery on Muscle Growth

Sleep and Recovery are the keys to building muscle and healthy body tissue.  Many athletes and individuals interested in fitness have heard that “rest” is good for them in some way or another.  But the truth is that rest is more than just “good” for you; it is essential.

It is essential to allow your body to repair and recover the damage that was done to it during the days work.  This is especially true if your body has been placed under athletic stress.

Activities such as running, jumping, lifting, etc…all place your body in a state of oxidative stress.  Oxidative stress is a state of catabolic activity in which the cells in the body are broken down and destroyed.

By allowing your body to rest and recover you can reverse this process and put yourself into an anabolic state in which your cells and tissue are repaired and strenghted.

The Science behind it:

The body is in constant homeostasis. Homeostasis is defined as a state of balance that occurs in the body. This balance is maintained in response to external stimuli by a series of positive and negative feedback systems. As stress is placed on the body it responds by adapting and changing to survive in its environment.  These stresses can vary from physical, physiological, and even to emotional.  However, in order for the body to recover and respond to these stresses it must be given time to recover. The recovery allows the body to heal and repair its self from the damages done to it and to build upon what it has already done therefor allowing gains to be made.

The body uses two main hormones to grow and repair its tissues, growth hormone and follicle stimulating hormone.  Both of these hormones are secreted in the early hours of sleep.  These hormones allow your body to enter an anabolic state of growth that is essential to building muscle and healthy tissues.  By depriving your body of sleep you are depriving yourself of seeing any improvement in your training.

As you expend energy in training and workouts your body is depleted of all its stores of nutrients, the only way for it to replenish these stores is during sleep.  This is why it is so essential to incorporate rest into any training program, because  in order to see any gains you must allow your body to repair itself.  Not allowing your body to sleep can have dangerous consequences; including: muscle degeneration, early aging, injury, mental dysfunction, and decrease in athletic performance.