Most of us don't get enough quality down time, but if we knew the importance, especially to those who are stuck in plateau or train for progression we may re-think our strategies...
Research conducted to quantify the difference between men that slept 8 hours and those who only slept 4, concluded morning testosterone levels in those sleeping longer to be more than double that of the reduced sleep group.
As we may know testosterone is highly anabolic (muscle building) and therefore strongly increases the path for increased size and strength.
But don't only think this is aimed at men (not just because females have testosterone too). Sleep is where the real magic happens. During stages 3-4 of deep sleep (Non-REM) our body conducts the most repair where our muscle tissues will heal from the damage inflicted on them during exercise and grow stronger to support these future stresses. This development in muscle combined with reduced fat is what many will define as 'tone'.
As muscle development is all about our bodies ability to build muscle outweighing the breakdown of muscle, you may consider supplementing with a slow and/or slow + fast release protein source taken before bed to make the most of this process.
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