5 Tips to Build Muscle while Sleeping
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- čas přidán 26. 06. 2024
- These are 5 scientifically proven ways to build muscle faster while sleeping. There actually are certain things like casein that allow you to speed up the rate of muscle gains while sleeping. This video details a step by step process to accomplish just that.
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What if you could increase your rate of muscle growth while you sleep? Since most people spend at least 6 to 9 hours sleeping every night this could lead to exponentially faster results. You see while you're asleep your muscles are able to relax fully and your body releases certain favorable hormones for muscle growth and repair. So muscle recovery and repair is automatically made one of the top priorities for your body. At the same time, you sleep and there are 5 powerful things you can do to enhance the muscle protein synthesis process and get the best recovery possible while dozing off and counting sheep.
And the first simple way that you can improve muscle growth while sleeping is by eating Protein Before Going to Bed. By having some protein before going to bed whether in the form of a casein protein shake or real food like cottage cheese, doing so will likely increase your rate of protein synthesis while decreasing muscle protein breakdown. You see at the end of the day protein within your body is primarily used as the building block of all of your muscle. When you go for an extended period of time without eating food, your body will eventually run out of amino acids, meaning that it has to break down some of the amino acids found in tissues like muscle. On the other hand when you have a steady supply of new amino acids while you sleep your body has no need to break down muscle tissue and instead is able to repair and grow muscles that need to recover more efficiently.
There are many studies available that show that consuming protein before bed can speed up muscle development. One of these studies for example, gauged the impact of pre-sleep protein intake on healthy young men. (3) They were all instructed to perform an evening weightlifting session and after the workout, all of the men were given 20 grams of protein. However 30 minutes before bed only half of the participants were given a protein shake containing 40 grams of casein protein while the other half the participants just went to sleep. And researchers were able to observe that the group that took the casein shake showed elevated muscle protein synthesis rates. These results suggested that post-workout recovery is boosted by protein consumption. However, the issue with this study, is that we don’t know if that increase in muscle growth is the result of just consuming more protein and calories overall or if it’s specific to consuming protein directly before going to bed. So we have another study where again young men were put through a 12-week resistance training program. During this time all the men in the study stuck to a daily protein intake of 1.3 grams of protein per kilogram of body weight. (4) The only difference between participants was that one group was given a pre-sleep shake consisting of 27.5 grams of protein and 15 grams of carbohydrates, while the control group received a placebo drink with no protein.
Ultimately the results showed that the group consuming the protein shake experienced significantly superior muscle strength and size enhancements. So, it’s very likely that consuming protein before going to bed will benefit muscle growth. So much so that the “International Society of Sports Nutrition concluded that “casein protein at a rate of about 30 to 40 grams of protein prior to bed can acutely increase muscle protein synthesis and resting metabolic rate throughout the night.” (5) So if you're watching this before going to bed please keep in mind that all these references specifically refer to casein protein. While you likely will experience benefits with other protein sources as well, including whey, casein might be the superior protein source to have before bed. The reason for this is that casein protein gets absorbed slower than other protein sources especially fast-absorbing ones like whey protein.
This provides you with a more steady and long-lasting supply of amino acids while you’re sleeping allowing you to repair and build more muscle while sleeping without the need to intake more amino acids. Remember that casein isn't only found in a protein shake, you can get it from foods especially dairy-based products like cottage cheese, greek yogurt, and milk.
Now another compelling way to build far more muscle while dozing off in bed is by getting enough sleep and many people don't like to hear this because they don't get enough sleep consistently. However, this is an extremely low-hanging fruit, and the impact on your ability to build muscle at a faster rate is hugely influenced by how much quality sleep you get. For example, in a study that I've mentioned...
References:
1. Subjects that were dieting - in a calorie deficit - into two groups. Group one slept 8.5 hours per night and group two slept only 5.5 hours per night.
pubmed.ncbi.nlm.nih.gov/20921542/
2. A 2018 paper analyzed how one sleepless night would affect 15 young men. Just by not sleeping for one night their muscles already showed signs of increased protein (muscle) breakdown.
advances.sciencemag.org/content/4/8/eaar8590
3. There are various studies available that consuming protein before bed might speed up muscle development. One is a 2012 study that gauged the impact of pre-sleep protein intake on 16 healthy young males.
journals.lww.com/acsm-msse/fulltext/2012/08000/Protein_Ingestion_before_Sleep_Improves.20.aspx
4. 44 young males went through a 12-week resistance training program and adhered to a protein intake of 1.3 grams of protein per kilogram of body weight.
academic.oup.com/jn/article/145/6/1178/4644372
5. “casein protein (~ 30-40 g) prior to sleep can acutely increase MPS [muscle protein synthesis] and metabolic rate throughout the night.”
www.ncbi.nlm.nih.gov/pmc/articles/PMC5596471/
6. Strength training improves sleep quality, as shown by various studies
www.sciencedirect.com/science/article/pii/S1836955312701066
www.hindawi.com/journals/apm/2017/1364387/
pubmed.ncbi.nlm.nih.gov/22045416/
7. And it even improves sleep quality if you were to train late in the evening, as found by a 2019 meta-analysis
link.springer.com/article/10.1007/s40279-018-1015-0
8. Another important thing to consider is noise. Environmental noise, such as air and vehicle traffic, has been shown to increase stage 1 sleep and decrease slow wave and REM sleep, which is detrimental because during REM sleep, the body shifts its resources to the task of repairing tissues and cells.
pubmed.ncbi.nlm.nih.gov/21203365/
9. Noise while sleeping may also cause extra production of hormones such as adrenaline and cortisol as well as elevated heart rate and blood pressure, which impairs sleep quality and makes you more likely to wake up earlier and in the middle of the night.
pubmed.ncbi.nlm.nih.gov/29192612/
10. The best room temperature for sleep is approximately 65 degrees Fahrenheit (18.3 degrees Celsius).
www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
11. While some people find that it is easier to fall asleep after drinking alcohol, this doesn’t pair with an increase in sleep quality. In fact, your sleep will most likely be worse because drinking disrupts your sleep cycle.
www.ncbi.nlm.nih.gov/pmc/articles/PMC6707127/
12. The alcohol in your system will mean you spend less time in the important Rapid Eye Movement (REM) stage of sleep, with the end result that you wake up feeling less refreshed. And even just a couple of drinks will have an effect.
linkinghub.elsevier.com/retrieve/pii/S0741832914201157
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Klik Baitors 😮
Qaaaaàaa
please do resistance bands
Don't ever supplement with melatonin! Will hinder your own production of melatonin!!!
#1 - 0:37 - Eating protein before going to bed
#2 - 3:44 - Getting Enough sleep
#3 - 6:15 - Lift Weights
#4 - 7:16 - Optimize your bedroom environment
#5 - 9:27 - Avoid alcohol consumption as much as possible
Thanks bro I was actually skipping to the next subject
THIS, is a real comment. Lol 👍🏽
Thanks bro I always look for the timestamp bro
Not all hero’s wear capes. Thank you
Great! Just check out what increased IGF1 levels will do to your body in the long term.
I’m 63 years and I’m still swimming 🏊🏼♂️ and working out 🏋️♀️ cool video thank you
Cool
😂😂😂😂 swimming even a log does it
I'm worried that you might get drown, Grandpa
I constantly use a high air throw fan on my face to block all noise and it's also more comfortable for me to sleep. Been doing this for last 8 years except for harsh winters. I get 8-9 hrs quality sleep.
That's the 2nd of your vids that I've watched so far, and I found them very useful and sensible. Not too wordy, to the point: I love that.
Started this journey of body improvement and your advice and teachings has greatly improved my knowledge and body. Love this channel so thank you
any updates
1. Eating protein before bed
2. Getting enough sleep
3. Lifting weights
4. Optimising your bedroom environment
5. Avoid alcohol consumption as much as possible
Thanks!
Number 5 did wonders for my sleep score. Went from regularly in the low 60s to the mid to upper 70s on my sleep number bed. That's a drastic improvement on how I feel
The 5th one is gonna be really easy since I’m only 11 years old
I'm gonna keep this in mind and write it down so i can actually be healthy and stuff.
Remember muscles are not built in the gym but in your sleep so sleep is just as important as diet and building muscle you just have to work hard and be consistent
Jesus is the Way, the Truth and the Life
Amen💯❤️🦾✝️🤞🏼🍷🪽🩸Real recognizes awoke
I am GOD the Creator of All but idrc because you can't do shi and I'm just gonna create things like I always do and have fun because Emotion originates from me you all are mere 0.05% copy of me
@@guywholikes2startawarcap we all know your not u look stupid lying
Thanks for the valuable information
I found having your last meal at 3pm- 4pm max (depending on your goals) my sleep has been tremendous. No toilet breaks, straight through 9 hours every night.
cap
Usually I hate the use of movie clips in information videos, but yours are cool.They work very well with your descriptions.
bro used Jeffrey Dahmer
Turning 60 this year! Glad I found this content! ❤ New sub here! 😊
Wow simply just wow bro you are doing a wonderful work by telling about this topic of 5 ways to build muscles faster while sleeping and keep it up and keep up the good work as always and take care
Keep smiling always
You killed this vid
One of the most important and enjoyable video, lots of information!
Love your videos. Please do a video on how to increase grip strength. Thank you❤
i’d do things like deadhangs, farmer carrie’s, and just any type of back exercise will be great for grip strength
Thanks so much gravity, I think you need to discuss about snoring among lifters is totally rampart, what causes it and many more
Anyway in all seriousness, it depends solely on an individual work lifestyle schedule. For example I work 6am-7pm most days, optimally my free time is fucked. So I generally try and get to sleep around 8:30pm sleep until-4:30am if I can. Doesn't always work. I purchased blackout curtains & a sleep mask [black mask that covers you're eyes] it's helped decently
please do a video on resistabnce bands
the best sleeper build tutorial ever
I usually do great on 5/6 hours of sleep a day. Since starting HIT training two weeks ago, I get 8 straight and still wake up a zombie!!! I know I’ll get used to the new workouts, and the results have been amazing so far!!! But seeing that 8-10 hours will be my new norm while working out this way.
I also started getting more sleep lately otherwise i used to get 6 hrs before.
Hey, idk if you'll even see this but you should look into Dr. Andrew Huberman's videos on your circadian rhythms and sleep. TL:DR 9 hours of sleep is optimal.
We’re not gonna talk about how he casually put a Dahmer scene at the beginning, right
Good topic for a new video! In my case I work now as a security guard in 24 hour shifts on 2 times a week usually. I can't simply sleep under the service, because beside of me there is active computings and moderately high-pitched sounds. Also I do my workouts on weekly basis 2-3 times. And I consider myself as a health awareness person... What can you suggest to maintain my protein-sythesis consistently?
I take only healthy food with me and not really like fast-food at all. Nor alcohol or too sweety foods. I lost under 4 years a ton of weight and I want to remain lean, healthy and focused...
Tyyy
Casein protein is a protein found in milk that gives milk its white color. Cow's milk consists of around 80% casein protein. In addition to milk, casein protein is found in yogurt, cheese, and infant formulas, as well as in a variety of dietary supplements.
Casein protein provides the body with all of the amino acids necessary to help build muscle. Casein protein is digested more slowly than other proteins, so it might be better at reducing appetite and increasing feelings of fullness.
how to push mind harder for next reps and sets for leg excerise
What about working out in the morning w/protein. Do I still need it again before bed?
Low fat greek yogurt and blueberries is my go to snack b4 bed
Saying "Eat protein" and then right after show Jeffery Dahmer eating "Protein" is foul 💀
i average 5 to 6 hours and if i tried to go to sleep earlier i would just wake up earlier
i've literally done this my whole life. my body just does not need it.
Could i afford to lose a few, sure
most of that is shitty diet choices.
but i've been in way better shape then i am now in the past and my sleep habits are a constant.
should i eat protien before bed when intermintent fasting as well as being on a cut?
Bro be showing Jeffery Dahmer in the protien part
Haaaaahaha I caught that too!
I been having problems with my sleep, trying to weight loss before bed and put on muscle.
Who makes these thumbnails? They are hysterical
😆
It was also found that whey outperformed casein in another study. See the video Picturefit put out regarding protein before sleep
Ill try
10:46 “So..”
Bruh… so what? Ugghhh the suspense is killing me 😫
Now I can't sleep not knowing how the video ends!!!
The part with the tv was from the song called sick that the boys made (joshdub, eddie vr, juicy and mully)
This man Max posternak is legend he cares about Indian audience, ......... Khiladi Kumar was in the video.
white noise (louder) = like rain or the ocean or wind
brown noise (quiet) = like driving in a car (not what South Park taught you as a kid)
The only thing I need is more sleep, since I go to two schools in a day, I have lots of work to do for only 4 hours after school.
I need to find a way to sleep earlier.
Are naps included in overall sleep time? Do they count?
yes
useful
I was pretty curious
I take afternoon naps so this will help alot
i can't sleep how to sleep 8 hours in this world now, Technology made our life harder not easy
You go to bed and fall asleep
Bull crap
forget technology and go take a nap
Extremely yes long time was long time now is now
This is what i call sleeper build 🥶🥶
7:27 the uncle ray scene from scary movie 😭😭😭
I love your videos and follow them but wait a sec .... Tony stark , thor 😍 noice
I remember when i lacked knowledge i took C4 in evening and i stayed awake till morning
Me watching this at 2:47am and getting motivated to sleep more from tomorrow 😂😂
W fr ngl
does it matter the type of greek yogurt? i get the oikos greek yogurt triple zero (usually cherry or strawberry cause i like some sort of flavor) is there a different or specific brand i should go for that is more beneficial or can i just stay with what i enjoy?
Go for the one with most proteins i would say
@@rwmikarawn1435 ill chekcd it out, the triple 0 one has 15 ajnd there is a couple with 20
Do you truly have to lift weights before doing all of the things shown to see results?
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Hey, could you make a Video about Diet-Soda?
The TLDR Version of the Video will be something like "Drink Water you dumb*ss" but i would really like to know how it would affect things like working out and fasting.
You make the best Videos man!
#3 lift weights.
Anyone know how to lift weights while sleeping?
I tried casein shakes before bed, and it gave me such gas and indigestion that I couldn't sleep. If I take a shake that has some casein but also other proteins, I didn't have the issue. I understand that casein would be the best because of its slow absorption rate, that was not something I could do.
Never think of it, sleeping and building your body.
Now thatz a sleeper build 😴
“Oh wow, have you been going to the gym?”
“No”
“Do you have a home gym?”
“No”
“How did you get so strong then?”
“Sleeping”
I loke the Aronald clips. He is a rockstar!! 🎉
Cool tips, one small issue… Source?
Have you watched the recent video by Picturefit? Turns out Whey before bed may be better than casein after all per a recent study.
the brown noise that helps me sleep is caused by the protien
Lifting weights while being asleep, got it I think! 🤠
please make a video on " How to burn the fat at Hip Dips " please
Could I eat peanut butter for protein???
There was a recent study that showed that whey was significantly better than casein and that the drop off in synthesis was insignificant compared to the overall higher rate of synthesis over time.
Link of the study???
will ya may muscle just got big for no reson and when i wake up it hurt like i work so hard
The best tip is to sleep with the narrator of this video 😊
i know like 2-3mins but i need to learn the other and its hard as hell
Was a video of Dahmer eating really in the 1st 30 seconds of the vid taking about protein consumption? 🤔
Yes
OMG I thought it was just me that saw that lol
I sleep with a pillow over my head for two reasons... My head gets cold (short hair). Plus, it cuts out noise from someone else snoring. I work second shift and often come home to a snoring wife. I just throw it over and leave a crack to let my face breathe.
Oof, did video end abruptly (at 10:47) for anyone else or just me?
I knew it i bet my friend 50 bucks that there was going to be a kratos in here somewhere 😂
I live in australia so theres no chance i can keep the temperature down. Its so hot here
3
🤔🤔🤔
I’m 14, so i ain’t getting any alcohol anytime soon💀
You are confined only by the walls you build yourself.
3rd shifter. 4.5 hour average with 24+hour days 3-5 times a month.
Oh 58°F is to cold for sleep too. Darn 😅
Would a hard boiled egg work for the protein before bed?
Absolutely.
Yes, I dont use casein but will always have about 30G of protein mixed with fats before bed.Fats make the protein release slowly. Examples are, eggs, salmon, cottage cheese, greek yogurt and peanut butter
Does yoghurt have protein?
Yeah
Plenty
While on topic of avoiding alcohol while training, how about marijuana? Can it affect your sleep patterns negatively like alcohol can? Also, what happens when you consume marijuana while training? Thanks
I personally use Marijuana and it's not affected my training or sleep.
@@victorybonyongwa1197 it depends on how often you have it
Only problem I’ve seen with marijuana is you want to tear all the food up in your house.
Trying to eat clean while buzzed can be difficult. Lol
Does calisthenics count as lifting weight?
Quite literally a sleeper build
i am watching this at 3am
Bro took the sleeper build literally 😂😂😂
💪🏻💪🏻🔥🔥🔥🔥
“ sleep will be less restorative if you wake up in the middle of the night due to noise”
The random dude on a motorcycle at 3AM:
I am speed
Did anyone notice ??? 😳😳😳
At 5:00 old-school AKSHAY KUMAR (Bollywood actor) with his chest hairs....!!!!!!
🤣🤣🤣🤣🤣🤣
Grams are noted g by conventions, not gm.
A fellow European
If I Eat or drink anything right before bed I won't even sleep that night.
What if whey is consumed as a protein shake made with milk ? Milk slows digestion, isn't it ?
Why did blud show Jeffery dahmer in 0:38
Going gym to build muscles ❌
Sleeping to build up muscles ☑
why there is Jeffery dahmer 😂 0:37
Well I sleep with led lights on is that bad for my sleep ?