How Sleep Affects Muscle Growth, Recovery, and Fat Gain

How Sleep Affects Muscle Growth, Recovery, and Fat Gain

Before you think sleep is the issue, we assume you’ve probably fine-tuned your training and diet. 

But what about your sleep?

Everybody now knows Inadequate sleep will QUICKLY LEAD YOU TO OVERTRAINING & it WILL sabotage your gains by increasing muscle breakdown, slowing recovery, and promoting fat gain.

This is why sleep is a critical factor in muscle growth and performance

What Happens When You Don’t Get Enough Sleep?

Sleep is when your body goes into full recovery mode. When you don’t get enough sleep, your body releases more catabolic hormones (which break down muscle) and fewer anabolic hormones (which build muscle). This hormonal imbalance can make it harder to recover from workouts that actually build strength, and burn fat efficiently for you.

Hormonal Responses to Sleep Deprivation

Cortisol: The Muscle Breakdown Hormone

Lack of sleep leads to elevated cortisol, the body’s primary stress hormone. Chronically high cortisol can trigger muscle catabolism, leading to muscle loss and increased fat storage, particularly around the abdomen.

Bad For Testosterone

Testosterone is essential for muscle growth, strength, and fat loss. Studies show that sleep deprivation can cause a significant drop in testosterone, making it harder for your muscles to recover and grow after workouts.

Decreased Natural Growth Hormone

The majority of your growth hormone is released during deep sleep. This hormone plays a vital role in repairing muscle tissue, burning fat, and maintaining overall recovery. Without enough sleep, your body’s natural growth hormone production takes a hit, slowing down muscle recovery and fat loss.

The Impact on Performance and Fat Gain

Although anyone can predict that sleep-deprived athletes experience a decline in performance, but research points out to particularly in compound movements like squats and deadlifts which are main movements someone can't ignore. Lack of sleep also increases muscle soreness, making it harder to recover between workouts.

You then basically eat more and get fat!

Sleep deprivation affects hunger hormones, leading to higher cravings for junk food and increased calorie consumption. If you’re cutting or trying to stay lean, skipping sleep could be sabotaging your fat loss goals.

How to Improve Sleep for Maximum Gains

  1. Make sleep as much of a priority as your workouts.
  2. Try activities like meditation, breathwork, or yoga on a rest day. This will improve recovery.
  3. Sleep in a cool, dark, and quiet room to promote deep, uninterrupted rest.
  4. Reduce caffeine intake in the evening and limit screen time before bed to avoid disrupting your circadian rhythm.
  5. Avoid strong pre-workouts (150mg+ caffeine) in general and definitely post 4pm 

Final Takeaway: Sleep is an Essential Part of Your Fitness Routine KEEP IT PURE!

If you want to build muscle, recover faster, and prevent fat gain, prioritizing sleep is just as important as lifting weights and eating right.

Don’t let poor sleep steal your progress. 

Gain Insights At FiberFit

We're committed to helping you optimize your health naturally. Stay tuned to our Articles for more science-backed insights on wellness, supplements, and fitness.

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References:

Knowles, O.E., Drinkwater, E.J., Urwin, C.S., Lamon, S. and Aisbett, B., 2018. Inadequate sleep and muscle strength: Implications for resistance training. Journal of Science and Medicine in Sport. Available at: https://doi.org/10.1016/j.jsams.2018.01.012 [Accessed 29 September 2024].

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