L2__The relationship between muscle recovery and sleep rest

Human growth hormone is secreted during sleep, and it is released approximately one hour after entering deep sleep. At this point, protein synthesis becomes more vigorous, repairing muscles damaged during training and promoting their growth, which can take several hours. So, muscles grow during sleep and rest. Adequate sleep and proper rest can help with muscle recovery and result in faster muscle growth compared to those who do not rest.

During training, muscle fibers are damaged, and the muscle cells connected to the surrounding area responsible for repair will repair the muscle cells, and the repaired muscles will be stronger than before. During training, muscle fibers are damaged, and the repair work is done during rest. When we take a brief rest after training, the immune system repairs the muscles and body damaged after exercise. If you don't rest, your body won't be able to fully repair and your muscles won't recover enough, which may affect your performance in the next training session.

Lack of sleep can also promote the body to secrete more cortisol, which can delay muscle building. Generally speaking, having sufficient sleep is essential for promoting human physiological health. When sleep is insufficient, it can also affect emotions, making people restless, impatient, and lacking willpower. These states can limit the normal performance of exercise, making athletes feel anxious and discouraged, affecting exercise effectiveness and the development of exercise habits. For fitness enthusiasts, if they cannot have good sleep quality, it will damage the training effect the next day and affect their strength and exercise performance. The principle of preferring to wake up early rather than stay up late is a habit that everyone should develop, because the period from 23:00 to 2:00 is the three hours when metabolism is at its peak and when growth hormone secretion, which can promote muscle growth, is abnormally active. It is necessary to ensure good sleep quality to promote muscle growth and repair damaged muscle groups.

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Home Page - Sleep Education." American Academy of Sleep Medicine, sleepeducation.org.

Sleep Resources | Sleep." CDC, www.cdc.gov.

Sleep Resources - Our Top Resources on Sleep." Start Sleeping, startsleeping.org.