Take Advantage Of The Most Ideal Time For Your Body To Repair With These Pre Bed Nutrients

The best time for your muscles to repair and regrow is whilst you are catching some Z’s. Therefore, this is when you should be feeding them with the correct nutrients to support your body in doing so.

Casein Protein

Casein protein is best suited during sleep because it is slowly absorbed by your body, which means it is useful when you are not going to be able to consume protein every two to three hours, or to put it simply, during sleep. Casein protein makes sure your muscles receive an abundance of protein and amino acids steadily throughout the night; it can also leave you having less appetite when you awake in the morning.

Glutamine

Glutamine is one of the major crucial amino acids required by your body to aid muscle recovery and regrowth. Glutamine creates over 61% of skeletal muscle, which itself is made up of 19% nitrogen, meaning it is the main delivery system for supplying nitrogen to your muscles. As it is a semi essential amino acid, your body can produce it in small amounts, which means the general share should come from diet or supplements. Throughout intense training, glutamine quantities drastically decrease, hence recovery time decreases. It can take some time for glutamine levels to return to their previous levels, especially whilst you are active, therefore when is there a better time to restore levels than whilst sleeping. Including 5 grams in your pre bed shake will not only increase your recovery levels, it will also help maintain a healthy immune system, which throughout long periods of exercise, is more than often put to the limit.

L-Arginine

L-Arginine has several roles. It is needed for the production of protein, and hence muscle regrowth, it kicks off the release of insulin, which encourages protein synthesis, and creates nitric oxide, used to transport nutrients around your body. L-Arginine can also push the creation of growth hormones, and support growth hormone deficiencies. As your body creates most of its growth hormone when sleeping, taking 10 to 15 grams in your pre bedtime shake is certainly the most effective time to take it.

HMB (Beta-hydroxy beta-methylbutyrate)

HMB has been proven to falter the breakdown of muscle protein and compliment tissue growth. Research has also shown that it can lower cholesterol and improve the immune system. According to research performed at Lowa State University and the State University of New York, forty-one males were involved in three weeks of intense weight training, where two-thirds took 1.5 grams to 3 grams of HMB on a daily basis. Those who consumed no HMB improved muscle tissue by slightly less than one pound, those who consumed 1.5 grams added on average 1.75 pounds of new muscle, and participant who took 3 grams gained muscle mass by an average 2.6 pounds. Aim for 1.5 to 3 grams of HMB in your day to day pre bedtime shake to see similar improvements.