Mission possible: Building more muscle mass with quality sleep and active recharging

Strength training and weight lifting are crucial for building muscle mass, but they shouldn’t be the only focus. Active rest and quality sleep play a significant roles in achieving the desired athletic form. In this article, we will explore what happens to muscles during exercise and rest, the importance of recovery, and how you can ensure quality sleep and active muscle recovery.

What happens to muscles during exercise and rest?

During intense exercise, the muscle tissue experiences small tears. This triggers the activation of satellite cells, which are located on the outer surface of muscle fibers. These cells divide and move towards the damaged area, resulting in the formation of new muscle protein fibers. This process increases both the strength and apparent size of the muscle. From a biological and evolutionary perspective, this mechanism is an adaptation to prepare our muscles for similar levels of physical exertion in the future.

It’s important to note that this process starts with strength training however it goes beyond that. The accumulation of proteins and muscle mass continues for up to 4 days after physical activity. During this time, it is crucial to allow the muscles to rest and recover. If we continue to stress the muscles without giving them enough time to recover, our efforts will be in vain.

To build lean muscle mass, it is recommended to have at least a 2-day break between training the same muscle group. Additionally, alternating between heavier and lighter exercises can be beneficial.

Lack of rest and recovery time can have serious consequences, and they are not limited to just losing muscle mass.

                          Overtraining Syndrome

If you are active in sports, you must have heard about the overtraining syndrome or OTS. It is also known as training stress or simply burnout. It affects about 30% of athletes in team sports and 50% of individual athletes – including people working out on their own at the gym. The symptoms are both physical – exhaustion, painful or stiff muscles, insomnia, weight loss, and psychological – anxiety, depression, restlessness, lack of motivation and reduced concentration. The main cause of overtraining syndrome is insufficient rest and lack of quality recovery between training sessions.

The most active recovery in the human body occurs during night sleep!

What happens to muscles during sleep?

Sleep has two phases – REM and non-REM. REM is the lighter phase of sleep that provides energy for the brain and is responsible for mental recovery. Non-REM is the phase of deep night sleep that is key to muscle recovery and recharging the body. During deep sleep, blood circulation in the muscles increases and supplies them with oxygen and nutrients necessary for their recovery. During non-REM sleep, the pituitary gland releases growth hormone, which stimulates the increase in muscle tissue and, accordingly, muscle growth. The other anabolic hormone that is released while we sleep is insulin, which also helps build muscle mass.

If we don’t get enough sleep, we lose weight, losing not only fat, but also muscle mass, and we have 30% less energy for our daily tasks.

Several studies have demonstrated the importance of sleep for muscle mass. A study conducted in China in 2017, involving 10,125 participants, found that individuals who slept less than 6 hours per day experienced greater muscle weakness. Conversely, those who slept 7-8 hours per night had greater muscle mass. It was also noted that more than 8 hours of sleep did not significantly impact muscle mass accumulation.

That’s why it’s important to get at least 7-8 hours of quality sleep after a workout to feel the benefits of the training and enjoy bigger, stronger muscles.

Considering that approximately 1 in 3 Americans suffer from lack of sleep, it is crucial to address this issue. Lack of sleep is not always due to late bedtimes or insufficient time for sleep; overactivity and overtiredness can also contribute. Anxious thoughts and muscle tension can hinder the nervous system’s ability to relax and recharge the body.

How can we ensure quality night sleep and active muscle recovery?

VemoHerb RECHARGE – bioactive formula for active recovery at night*

To ensure quality sleep and active muscle recovery, you can consider using VemoHerb Recharge, a bioactive formula specifically designed for night-time recovery.* This product combines pure plant extracts and minerals in an optimal ratio. Let’s take a closer look at the active ingredients:

Bulgarian Tribulus terrestris

VemoHerb’s Bulgarian Tribulus is known worldwide for its extremely high concentration of active ingredients – 60% furostanol saponins, determined as protodioscin. Bulgarian bodybuilding competitor Dimitar Hristov and champion for 2015 in the heavyweight category up to 100 kg shares: “Bulgarian Tribulus is an indispensable part of every athlete’s training. It is mainly used to increase muscle mass, to normalize testosterone levels, as well as to increase libido. It really works. Many companies on the market emphasize the amount of Tribulus, but in fact the active ingredient is in a low concentration, and in VemoHerb’s Tribulus it corresponds to 100% and has a sensitive effect. I dare say that there is no analogue on the market.”

Magnesium bisglycinate

Magnesium is the mineral that is depleted most quickly under stress – both physical and mental. During training, we lose a lot of magnesium through the sweat glands. On the other hand, magnesium deficiency causes nervous tension in the body, muscle cramps, mental anxiety, insomnia and, ultimately, even more stress.

The additional intake of magnesium with dietary supplements calms the nervous system, ensures quality sleep by regulating the neurotransmitters for falling asleep and waking up, reduces muscle pain and muscle cramps, ensures cheerful awakening and good mood during the day.*

VemoHerb’s Magnesium bisglycinate is an easily digestible form of magnesium linked to the amino acid glycine, making it easier for the body to absorb magnesium.*

On the other hand, glycine is one of the amino acids that form collagen – the building block of muscle fibers, and creatine – a source of energy and strength for muscles.* Glycine improves digestion and helps build muscle mass.*

Magnesium bisglycinate also supports the activity of the pituitary gland, thyroid gland, adrenal glands and pancreas, and participates in the synthesis of collagen.*

Zinc bisglycinate

Zinc is also a mineral that athletes should pay special attention to. It is involved in the processes of cell division in the body, as well as in the synthesis of testosterone, which is important for building muscle mass.* Zinc also supports a healthy cardiovascular, bone, and immune system, as well as metabolism and protein synthesis in the body.* It calms the nervous system, reduces fatigue and muscle tension.*

VemoHerb’s zinc bisglycinate, like magnesium bisglycinate, is a chelated form of the mineral, which means the magnesium is linked to glycine for easier and optimal absorption by the body.

Zinc bisglycinate works in synergy with the mineral magnesium and with vitamins B6 and B12.

Vitamin B6 and B12

Vitamin B6 and B12 are involved in the formation of red blood cells, in the process of cell division and in protein metabolism.* The two vitamins help break down proteins into amino acids and use them to build collagen, creatine and muscle mass.* They have a positive effect on the nervous system and psyche, having a role in the synthesis of neurotransmitters – serotonin, dopamine and norepinephrine, responsible for good mood.*

B6 and B12 are among the important vitamins for active people and athletes because they reduce exhaustion and fatigue.*

So, if you workout and want to make the most of your night’s sleep to enjoy more energy, muscle mass and strength, take the night RECHARGE that your body needs.

Bulgarian Tribulus + Rhodiola Rosea I VemoHerb^®

68,80 € Original price was: 68,80 €.61,92 €Current price is: 61,92 €.

Premium quality Bulgarian Tribulus and Rhodiola Rosea extracts. Lab tested. Vegan. Expect results. PROCOMBO%

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