Your shopping cart is empty!
During sleep, your body produces hormones important for muscle recovery and maintenance of metabolism
Every athlete knows that lack of adequate sleep hours can disrupt performance in the race. When we do not sleep well, it hurts the indisposition to train, the legs get heavy and we tire faster than normal. However, the losses of not spending enough time in bed go much further.
"For those who exercise regularly, sleep deprivation does not only accelerate fatigue. It also increases the risk of overtraining and predisposition to injury, "says Dr. Renato Lobo, a graduate student in nutrology, who works on weight loss, muscle mass gain and sports performance.
This is because the production of anabolic hormones, like testosterone and GH, occurs mostly while we sleep. And these substances are responsible for repairing the damage caused by exercise in muscle fibers and other cells of the body. This process is essential for proper post-workout recovery and performance gain.
"In addition, sleep poorly disrupts immune function, which slows the fight against inflammation (which generates post-exercise pain, for example) and leaves the individual more predisposed to suffer some types of illness," says Wolf.
Badly oversleep nights can bring another problem to your performance in the sport. As you know, the lighter you are, the easier it gets to run. A recent study by the University of Leeds (England) evaluated the effects of sleep duration on the human body. Researchers have found that those who sleep well have higher levels of thyroxine, thyroid hormone, which is responsible for accelerating metabolism. Because of this, these people had lower waist circumference and body mass index (BMI), when compared to those who did not sleep right.
"The lack of adequate sleep still brings other losses that lead to weight gain, such as changing the action of insulin and hormones that control hunger. The reduction in the production of testosterone and GH also interfere in the metabolism ", explains the doctor Renato Lobo..
Some foods can help you get a good night's rest. Melatonin, sleep hormone, is produced from the amino acid tryptophan. The nutrient is present in milk and its derivatives (cheese, yogurt, whey protein), bananas, nuts, avocados, chicken, oats and eggs, for example. "The deficiency of B vitamins, folic acid, zinc and magnesium can also impair the quality of sleep and make it not repair," says Dr. Renato Lobo.
Fonte: César Cândido dos Santos - Dormir mal atrapalha a evolução na corrida e pode até engordar