We’ve all struggled through a workout after a restless night’s sleep.
Without sufficient sleep, our bodies and minds operate at a sub-par level as we cruise through our day on autopilot. As we all know, increased productivity, alertness and responsiveness all accompany a good night’s sleep, but the benefits of a good rest stretches far beyond cognitive function.
A good night’s sleep is essential for lean muscle growth.
Muscular strength and growth can be directly correlated to proper sleep. It is well known that muscle repairs itself best when you are at rest. As the production of our body’s natural growth hormone (testosterone) occurs during rest, it is essential for maintaining lean muscle. Insufficient sleep has a negative affect on the body’s production and secretion of testosterone, and can actually lead to obesity and limits our body’s ability to build muscle.
Sleep deprivation can lead to weight gain.
Sleep deprivation can cause increased blood pressure in some individuals, directly affecting the body’s ability to regulate cortisol. The stress hormone cortisol is produced by the adrenal glands and plays a vital role in controlling appetite, hunger and stress. Increased levels of cortisol interfere with the production of serotonin which can lead to depression and hunger and once again, weight gain. In short, a lack of sleep places your body in a more catabolic state, leading to a decrease in lean muscle mass.
Tips for a Good Night’s Sleep
- Reduce caffeine consumption after noon. Caffeine has the ability to remain in your system between 6 to 12 hours. Drinking caffeine late in the day can lead to restless nights.
- Finish your workout at least 3 hours before your planned bedtime. Your body will rest easier when it is cooled down.
- Limit your use of sleep aids to get the rest you need. Your body has an ability to grow dependent on sleep aids, making it more difficult to naturally fall asleep on your own.
- Stack your rest time with ZMA.
ZMA is an all-natural mineral made up of Zinc and Magnesium Aspartate. The combination of these ingredients has been shown to promote muscle relaxation and enhance recovery while you sleep.
ZMA can promote relaxation and lead to lean muscle growth.
As a deficiency in either Zinc or Magnesium will trigger a decline in endurance and the strength capacity of your muscles, taking ZMA before bed will help restore these levels that can suffer from intense training.
How Does ZMA Work?
Zinc plays a central role in cellular growth, tissue repair and supports a healthy immune system. It has also been used to assist enzymes in generating energy from carbohydrates, fats and proteins. In the fight against fat, it holds the ability to support the adrenal glands and therefore, help regulate cortisol. A deficiency in zinc can result in muscle pain and fatigue.
Magnesium, a known fighter of oxidative damage caused by free radicals is an important component for the maintenance of electrolyte balance, energy production, and normal neuro-muscular function. Magnesium in this combination is used to promote relaxation as it transports oxygen to the muscles.
ALLMAX’s ZMA includes a unique blend of these ingredients as well as a vitamin B-6 complex which aids in the absorption and metabolism of amino acids and carbohydrates. In supporting the body’s ability to recover and rest properly, ZMA will help stabilize the body’s production of testosterone and allows you to remain in an anabolic state well into the night.
How to Take ZMA
ZMA is safe for everyone to take and has shown no negative side effects. If you are Zinc or Magnesium deficient, it will help you sleep better.
As calcium and magnesium compete for absorption, ZMA is best taken on an empty stomach (i.e., without food) 30 minutes prior to sleep.