Sleep is a state of physical rest characterised by a rhythmic succession of hormonal and metabolic changes which are essential for the correct functioning of the body during the day
A good night’s sleep is of great importance if we want the fatigue accumulated during the day to be eliminated, because during these hours the body continues to work to repair the wear and tear of the day.
Our body, weakened by physical training, needs to recharge, repair tissues, start protein synthesis… and all this implies an energy contribution.
That is why, during the hours of sleep we must ensure that our body receives “all it needs” to be able to repair itself, otherwise we will be ignoring a large window of recovery that can bring better results.
At night, we need a type of protein that is slowly digested. That type is casein. Casein takes about 5-7 hours to be completely digested, so if you eat it before you go to sleep you will be releasing amino acids during your sleep.
Casein protein is digested so slowly that it forms a gel in the stomach as it is digested. The fact that casein reaches the blood very slowly means that it has a fairly small effect on protein synthesis, but it is perfect for preventing catabolism (the degradation of body proteins). Casein also helps to control hunger at night, thus preventing night-time binge eating.
Micellar casein dosage
The dosage will depend on individual protein needs. The average dose is 30g micellar casein before bedtime mixed with water or skimmed milk.
Glutamine is one of the 20 amino acids that we incorporate through our diet. Glutamine is considered conditionally essential, this means that in certain situations its presence is vital, such as in periods of caloric deficit, intense and prolonged exercise and even for physical injuries.
The amino acid glutamine has a multitude of functions, such as preventing muscle degradation, increasing immune function, improving muscle recovery and even increasing fat burning. In addition, glutamine increases the growth hormone which indicates favourable changes in body composition as well as mood.
While glutamine should also be taken immediately after a training session, adding an extra 10 grams or less before bedtime will actually make a noticeable difference to the speed of the recovery process.
5 grams of glutamine should be taken before bedtime.
Intense training increases the risk of lacking certain essential minerals and vitamins such as Zinc, Magnesium and Vitamin B6. ZMA (zinc, magnesium and vitamin B6) helps prevent this deficiency state, and thus optimizes the level of anabolic hormones, performance, regeneration and sleep quality.
ZMA helps increase testosterone and insulin growth factor type 1 (IGF-1) levels, two critical components of muscle growth.
ZMA also improves the quality of sleep, which can lead to more optimal growth hormone release. The only thing to consider when taking AMF is taking it 30 minutes before casein.
Dosage of ZMA
The proprietary formula of ZMA is 30 mg zinc, 450 mg magnesium and 10.5 mg vitamin B6, amounts that have been shown to be safe in multiple studies.
How long should I take ZMA?
ZMA is a recommended daily supplement.
Inadequate sleep will have a direct consequence on hormone levels, especially those related to stress, muscle recovery and mood. Melatonin is a “pre-bed” supplement to consider, especially if you have problems sleeping.
Melatonin is a natural hormone that regulates sleep cycles and induces a deep sleep state. Lack of sleep causes a hormonal imbalance (leptin, ghrelin, cortisol, growth hormone, testosterone, insulin…).
Lack of sleep and hormonal imbalance can wreak havoc on your goals for optimal muscle recovery.
The melatonin dose is around 1-5 mg. It should be taken about 30 minutes before going to bed.
How long can you take melatonin?
It is generally safe to take melatonin for up to 3 months, even if your doctor recommends it, you can take it for much longer.
Athletes generate large amounts of free radicals in various ways. One of them is simply by breathing much more oxygen than non-active people. Therefore, their cellular damage by oxidation is greater.
An excess of free radicals has a negative impact on health and physical performance, as they can increase muscle overload, accelerate fatigue and delay recovery.
The most effective way of cushioning the damaging impact of free radicals on muscle is to increase, either by diet or in the form of extra supplements, the presence of antioxidants, known as free radical “scavengers”.
A collagen supplement can be of great help in promoting tissue regeneration while we sleep. Collagen is the most abundant protein in the human body and has several important functions in our organism. Due to its complex fibrous structure it helps to maintain the strength and flexibility of the skin, ligaments, bones, joints, tendons, muscles, nerves, teeth, gums, blood vessels, hair, nails, etc.
Unfortunately, collagen-containing structures, especially joints, are subject to continuous wear and tear. This is why adding a collagen supplement can be a good way to promote the regeneration of connective tissue, and thereby reduce deterioration in the joints, loss of bone density and wrinkles in the skin.
The collagen dosage will depend on the format in which we are taking the protein. The dose of hydrolysed collagen is around 10 grams per day.
How long can collagen be taken?
Collagen supplements can be taken continuously and do not require periods of rest. Like any nutrient, it will maintain its benefits if taken continuously.
GABA is the abbreviation for gamma aminobutyric acid. GABA is the main inhibitory neurotransmitter in the brain and inhibits the transmission of signals to nerve endings by functioning as a kind of natural “calming” of the brain. GABA is therefore a natural nervous system relaxant and anxiolytic for those who have stress and sleep problems.
Furthermore, GABA stimulates the release of growth hormone, which as we already know, is very important for promoting muscle development and also has anti-aging properties and many beneficial properties for disease prevention.
It is recommended to take 500 mg of GABA per day.
How long can GABA be taken?
Do not recommend taking GABA for more than 2 months at a time, after which you should rest for 30 days before taking it again.