How To Inhibit Muscle Breakdown While You Sleep?

Learn A to Zzzzzz supplements to build muscle mass while you sleep!

If using muscle mass is your main goal - and, what other goals are there? - then you probably already know that eating lots of protein is critical. You may also know that getting 7-9 hours of sleep every night is a must for gaining muscle, as that is when your growth hormone (GH) peak. But it shows a long stretch when you neglect to give your body protein. Do you go 7-9 hours without eating during the day? Not unless you want to look more like a marathon runner than a bodybuilder.

Going a long way without eating any foods puts your body into starvation mode, pushing the amino acids of your muscle protein to convert to glucose to absorb your brain and literally break down your muscle tissue. While some obsessive-compulsive bodybuilders wake up in the middle of the night to eat and prevent this from happening, the less extreme method is knowing what to do before going to bed. Sleep on these five supplements - they will not only prevent muscle damage but also increase muscle growth while you sleep.

BUILD MUSCLE WHILE YOU SLEEP

Here are five supplements that will prevent muscle damage and increase muscle growth when you get your Zs.

CASEIN PROTEIN

Casein protein is the major protein found in milk. It makes up 80% of the beverage, and the rest is whey protein. Casein protein is a better choice than whey at bedtime because of its slow digestion and absorption. Your best bet is to use protein powder containing some micellar casein, a form of (unchanged) case that will coalesce into the stomach and form a gel, significantly slowing down its digestion. This allows the protein to provide a slow and steady supply of amino acids for up to seven hours, so it does not need to take it from your muscles. And if you take enough casein before bed, the supplement will go to your muscles for growth.

Dosage: Mix 40 grams of casein protein in a milk or water scheme, and drink it immediately before bed.

FLAXSEED OIL

Flaxseed provides essential fats that offer many health and performance benefits, such as improved joint recovery and fat loss. It also makes a great addition to the casein protein you shake before bed. Healthy fats slow down digestion, thus saving you muscle fiber protein at night.

Dosage: Take 2-3 tablespoons of sesame oil with your casein protein.

ARGININE

You may know arginine as an amino acid to take before training to increase nitric oxide levels and get incredible pumps, but did you know that it also increases GH levels? It does this by blocking the hormones that normally prevent GH release. If you take enough arginine, about 5 grams, the result is greater GH output at night.

Dosage: Take 5 grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, and arginine malate or arginine ethyl approximately 30 minutes before bedtime.

GLUTAMINE

Glutamine amino acids have many functions, such as preventing muscle damage, improving immune function, improving muscle recovery and also increasing fat burning. In addition, glutamine effectively enhances GH release. One study found that it increased GH levels only 90 minutes after ingestion. A study conducted by researchers from Louisiana State University, suggests that glutamine's ability to indirectly stimulate arginine production in the kidneys may be a potential mechanism for increasing GH levels.

Dosage: Take 5-10 grams of glutamine 30 minutes before bedtime.

ZMA

If you exercise hard, you may be deficient in zinc and magnesium, the most important minerals in athletes. Replacing the missing minerals with ZMA - a combination of zinc and magnesium aspartate and vitamin B6 - can increase testosterone and insulin-like growth rates of 1-stage (IGF-1), two critical muscle growth components. ZMA also improves sleep quality, which can lead to more optimum GH output at night. Most ZMA products on the market today provide about 30 mg of zinc, 450 mg of magnesium and 11 mg of vitamin B6.

Dosage: Follow the label instructions, and take ZMA on an empty stomach for about an hour before bedtime.

How To Inhibit Muscle Breakdown While You Sleep?


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