Are you getting enough sleep? Not only is quality sleep important to your overall performance, it’s a crucial part of recovery. A lot happens when you’re sleeping, more than you may think. Two keys to getting the most from sleep are nighttime protein intake and consistent sleep quality and that includes getting enough sleep, every single night.
A Good Night’s Sleep = Optimal Recovery
One of the most important keys to lifting progress is protein synthesis. This of course ties into daily protein consumption and timing. An important time to ingest protein is in the hours around the workout. But once your training session ends, it’s time to think recovery. Rich used to drink a post-workout shake right away. But what about later?
Maximize Your Nighttime Recovery With Protein
As noted, Rich was quick to drink a post-workout shake. Another key time to drink protein is right before bed. Sleep supports recovery. Lifters can optimize this by making sure you’ve ingested protein within an hour of bedtime. Otherwise, there’s the risk of the body going into a negative protein balance during the night. The body performs restorative functions while sleeping, such as muscle tissue repair and growth. When lifters reach deep sleep stages, growth hormone is released, and protein synthesis is stimulated. Nighttime protein ensures a positive protein balance while sleeping. In fact, research suggests that protein synthesis at night is maximized when drinking a snake near bedtime.(1)
5% Has The Protein You Can Depend On!
One of the best choices to make this happen is Shake Time. This delicious protein powder uses a multi-source protein blend featuring varying digestion rates. A serving of Shake Time near bedtime ensures the protein needs of any lifter are covered all night.
Sleep Quality
In addition, you have to be sure you’re getting enough sleep, every night. Your goal should be at least 7 hours of quality sleep. Many people aim for 8 to 10 hours of sleep. The takeaway here is to not deprive your body of the sleep it needs. Every lifter is different, but the key is to get the amount of sleep needed, every night.
Get A Full Night's Sleep With 5% Nutrition
For many people, getting enough sleep probably isn’t a problem. For others, getting consistent quality sleep can be a big problem. Of course, it helps to be diligent and not stay up late or lay in bed on the phone for hours. Have a consistent sleep routine, such as going to bed at the same time, limiting distractions near bedtime, and sleeping in a dark, quiet, and cool bedroom. Still, some people may suffer from mild insomnia.
5% Has The Sleep Aid You Need!
For those who may wrestle with mild insomnia, there’s 5% Nutrition's Knocked Out. This is a potent natural sleep-aid consisting of amino acids, herbs, melatonin (8 mg!), GABA, 5-HTP, and chamomile. This exclusive blend of ingredients will help lifters fall asleep quickly and stay asleep all night, supporting recovery and growth.
Recap
As we have seen, getting enough sleep helps speed recovery. By adding a Shake Time protein shake near bedtime, lifters can be sure their body stays in a state of positive protein balance, optimizing the recovery process. Sleep quality is essential to the success of this process. For those that struggle with mild insomnia, Knocked Out can help. Stop by 5% Nutrition, grab the supplements mentioned here, sleep better and conquer recovery!
References:
1. Res, P. T., Groen, B., Pennings, B., Beelen, M., Wallis, G. A., Gijsen, A. P., Senden, J. M., & VAN Loon, L. J. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine and science in sports and exercise, 44(8), 1560–1569. https://doi.org/10.1249/MSS.0b013e31824cc363
