Don’t Ignore Nutrition for the Night to Get Muscle Fast
What nutrients for the night are perfect for supporting your fitness program? Read this article and you will find the answers.
When you enter the muscle-building program, then you should also pay attention to your nutritional intake.
Not only weight training is your focus, but also adjusting your diet is very important and MUST be done.
Exercise functions to damage the muscles in the hope that they develop stronger and bigger later on.
However, to realize these goals, we also need support from food (nutrition). Good nutrition will help speed up the recovery process after exercise, and of course, make you get closer to your goals.
Exercise hard but nutritional intake is still careless? Don’t expect you to get the desired results.
So the point is, the balance between exercise and nutrition is very important to support whatever your goals, including the formation of muscle.
If the intake of nutrients is inadequate, the recovery process becomes slower so it prevents you from practicing again.
Not only that, but improper nutrition can also make you vulnerable to injury.
If so, when can you realize these goals?
Nutrition for the Night is No exception
Nutrition or your diet pattern must be really controlled so as not to be separated from the desired goal.
However, some mistakes are also not a few that are still done by fitness mania. Namely the fulfillment of nutrition for the night.
Some of them still tend to focus on nutrition patterns during the day. Which, mostly only relies on the fulfillment of nutrition during the day.
And at night, there are still quite a lot of people who miss it.
In fact, it is at this moment that muscle recovery and development can be determined.
When you rest at night, the production of growth hormone (growth hormone) and testosterone will peak.
You certainly already know that these two hormones are very important for muscle growth.
So if you still often neglect nutrition at night, then read this article to the end so that your fitness goals are realized immediately.
Protein, Nutrition for the Most Important Night
Protein is still the most vital nutrient in the muscle-building program.
This macronutrient is very important to maintain your muscles during the night’s sleep. Protein intake before bed can optimize the growth of strength and muscle mass.
When your body is resting at night, you need protein that stays working when you sleep.
Why is protein intake highly recommended at night?
At night (resting/sleeping), your body has more potential to face the condition of muscle catabolism, which is muscle breakdown. And this will happen if your protein intake is lacking.
Don’t want this to happen to you right?
Therefore you are advised to consume protein before going to sleep so that the body is in anabolic condition (growing muscles).
Consumption of protein such as whey protein or casein before going to sleep will help your muscle growth to the fullest.
Not only that, but your metabolic process will also be maintained when consuming protein at night.
In several studies say, if someone who consumes both types of protein before going to sleep, then his metabolism is 3.5 percent higher in the morning than those without protein consumption.
Magnesium, an Important Mineral to Maintain Sleep Quality
Magnesium is an important mineral for the body. Some studies show that magnesium can improve the quality of your sleep.
Magnesium supplementation is said to improve brain response associated with deep sleep.
Magnesium is very important to optimize the function of GABA (Gamma Amino Butyric Acid), which is an amino acid that helps increase the release of growth hormones, improve sleep quality, overcome anxiety, to help lower blood pressure.
The recommended consumption of magnesium is 500 milligrams 30-60 minutes before bedtime.
Amino Acid Tryptophan
Tryptophan is one of 20 essential amino acids making up proteins, but more importantly, these amino acids are precursors to the hormones serotonin and melatonin.
This compound cannot be produced by the body but is obtained as a nutritional intake from the digestive process with proteolytic enzymes Some foods that are a source of tryptophan include meat, seaweed, spinach, and seeds.
Long-standing research shows that tryptophan supplementation really helps you to get quality sleep.
Tryptophan is also a precursor of vitamin B3 which induces a relaxed sensation and drowsiness.
Maximize Your Rest Time with Zinc
Like magnesium, zinc is an important mineral that has many roles for your body.
One of its main functions is to help the growth hormone production.
Of course, the best zinc supplementation can make optimal growth hormone production to help with muscle growth.
When zinc is combined with supplementation of magnesium and melatonin, it can help you get quality sleep, especially for those of you who often experience insomnia.
The recommended consumption of zinc is 10-15 milligrams 30-60 minutes before bedtime. Zinc supplementation can be combined with protein, amino acids, and other minerals such as magnesium.
One food that contains zing is quite high is oysters.
Even if you don’t like oysters, you can still consume some other foods that contain high zinc such as meat and fish, milk, or cheese.
Night Nutrition as a Booster for Testosterone Production
As mentioned earlier, the production of testosterone and growth hormone reaches a peak during the night or when you are resting.
In addition to some of the nutrients above, then you also need nutrients from food to support the production of the hormone testosterone. Among others:
Not all fat is taken lightly for the muscle-building program.
One of the right steps to increase your testosterone levels can also be by adding fat intake in your diet (diet).
However, the type of fat such as trans fat is very important for you to avoid.
In order to boost the production of testosterone, you should consume saturated fat and unsaturated fat.
Food sources of saturated fat include red meat, eggs, or coconut oil (coconut oil). While unsaturated fat, among others, from nuts, almonds, avocados.
But remember, consumption of fatty foods must also be controlled so that your cholesterol levels are maintained.
When entering a diet program for various goals, you may be advised to eat more fruits and vegetables. Especially green leafy vegetables.
Because green leafy vegetables can indeed help increase testosterone production.
Green leafy vegetables have a compound called indole-3-carbinol (IC3) which has the effect of increasing the production of the hormone testosterone.
Some vegetables that are included in leafy green vegetables include cabbage, spinach, or kale.
So, if you are entering a muscle-building program, then you should not forget about nutrition for the night. Because in this condition, your body’s muscles will actually experience the process of recovery and development.