The optimum time for your muscles to repair and regrow is whilst you are asleep. Therefore, this is when you should be feeding them with the correct nutrients to help your body in doing so. In this article you will understand specific crucial ingredients, all proven to speed up the period it takes for your bodies to recover whilst you are at rest. Just combine them all in a blender to create your perfect pre bedtime shake.
Casein Protein
Casein protein is ideal pre bed as it is slowly absorbed by your body, meaning it is useful when you are not going to be able to take protein every two to three hours, in other words, whilst you are asleep. Casein protein ensures your muscles receive ideal quantities of protein and amino acids at a gradual rate throughout the night; it can also leave you having less appetite when you wake up in the morning.
Glutamine
Glutamine is one of the most important amino acids required by your body to compliment muscle recovery and regrowth. Glutamine forms over 61% of skeletal muscle, which itself is made up of 19% nitrogen, meaning it is the prime supply method for delivering nitrogen to your muscles. As it is a semi essential amino acid, your body is only able to produce small quantities of it, which means the main share should come from food or supplements. Whilst performing intense physical activity, glutamine quantities drastically reduce, hence the time it takes to recover decreases. It can take quite a while for glutamine levels to return to normal, especially whilst you are active, therefore when is there a more ideal time to restore levels than whilst at rest. Adding 5 grams in your pre bed shake will not just improve your recovery levels, it will also help support a healthy immune system, which during long periods of physical activity, is more than often pushed to its limitations.
L-Arginine
L-Arginine has numerous roles. It is required for the creation of protein, and hence muscle regrowth, it kicks off the release of insulin, which encourages protein synthesis, and produces nitric oxide, used to deliver nutrients around your body. L-Arginine can also encourage the creation of growth hormones, and aid growth hormone deficiencies. As your body produces most of its growth hormone whilst sleeping, taking 10 to 15 grams in your pre bed shake is certainly the most effective time to take it.
HMB (Beta-hydroxy beta-methylbutyrate)
HMB has been shown to prolong the breakdown of muscle protein and support tissue growth. Studies have also concluded that it can lower cholesterol and provide a healthier immune system. According to studies performed at Lowa State University and the State University of New York, forty-one males were put through in three weeks of intense resistance training, where two-thirds took 1.5 grams to 3 grams of HMB a day. Participants who took no HMB improved muscle tissue by slightly less than one pound, those who took 1.5 grams put on an average 1.75 pounds of lean muscle, and participant who consumed 3 grams improved muscle mass by an average 2.6 pounds. Aim for 1.5 to 3 grams of HMB in your daily pre bed shake to notice similar strength benefits.
Casein Protein
Casein protein is ideal pre bed as it is slowly absorbed by your body, meaning it is useful when you are not going to be able to take protein every two to three hours, in other words, whilst you are asleep. Casein protein ensures your muscles receive ideal quantities of protein and amino acids at a gradual rate throughout the night; it can also leave you having less appetite when you wake up in the morning.
Glutamine
Glutamine is one of the most important amino acids required by your body to compliment muscle recovery and regrowth. Glutamine forms over 61% of skeletal muscle, which itself is made up of 19% nitrogen, meaning it is the prime supply method for delivering nitrogen to your muscles. As it is a semi essential amino acid, your body is only able to produce small quantities of it, which means the main share should come from food or supplements. Whilst performing intense physical activity, glutamine quantities drastically reduce, hence the time it takes to recover decreases. It can take quite a while for glutamine levels to return to normal, especially whilst you are active, therefore when is there a more ideal time to restore levels than whilst at rest. Adding 5 grams in your pre bed shake will not just improve your recovery levels, it will also help support a healthy immune system, which during long periods of physical activity, is more than often pushed to its limitations.
L-Arginine
L-Arginine has numerous roles. It is required for the creation of protein, and hence muscle regrowth, it kicks off the release of insulin, which encourages protein synthesis, and produces nitric oxide, used to deliver nutrients around your body. L-Arginine can also encourage the creation of growth hormones, and aid growth hormone deficiencies. As your body produces most of its growth hormone whilst sleeping, taking 10 to 15 grams in your pre bed shake is certainly the most effective time to take it.
HMB (Beta-hydroxy beta-methylbutyrate)
HMB has been shown to prolong the breakdown of muscle protein and support tissue growth. Studies have also concluded that it can lower cholesterol and provide a healthier immune system. According to studies performed at Lowa State University and the State University of New York, forty-one males were put through in three weeks of intense resistance training, where two-thirds took 1.5 grams to 3 grams of HMB a day. Participants who took no HMB improved muscle tissue by slightly less than one pound, those who took 1.5 grams put on an average 1.75 pounds of lean muscle, and participant who consumed 3 grams improved muscle mass by an average 2.6 pounds. Aim for 1.5 to 3 grams of HMB in your daily pre bed shake to notice similar strength benefits.
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