When it comes to training, eating right, and getting enough protein, the law is that anyone who is anyone labours the point as if there is no tomorrow. But there’s one crucial part of the muscle-building process that often gets overlooked: sleep.
“Yeah, your body only recovers when you’re sleeping, which is weird, doing nothing is just as important.” Said Josh Cowden, gym floor manager and PT to several of the most successful powerlifters.
“When you’re training, the fatigue you feel afterwards results from tiny tears in your muscles, which is what causes the pump!” Said Josh. These tears need to be repaired for your muscles to grow stronger. This process is known as muscle protein synthesis (MPS).
Alongside this, during deep sleep, your body releases important hormones, like growth hormone and testosterone. These help your body repair damaged tissue after training sessions. Reducing inflammation and aiding in muscle growth.
Most of your growth hormone is released in the first few hours after you fall asleep. In other words, consistency is key; a set routine with undisrupted sleep patterns is key.
“I always say the training extends beyond the gym floor, and you gotta show the discipline to set a bedtime, definitely sounds odd, but so many people I work with just can’t bring themselves to get 9- 10 hours a night…”
So, if you want to grow muscle, it’s not just about lifting heavy weights — it’s also about taking care of yourself and sleeping smart.
“It’s a big-picture thing; I always recommend having a strong schedule, though, and during the night too, none of this 3 pm to midday stuff.”
Research shows that just a single night of poor sleep can slow down muscle repair, reduce energy stores, and raise inflammation levels. However, troubling issues can be rectified.
“I think one bad night is fine, but if it were the day before competition for any of my lads, I wouldn’t be feeling optimistic, same if it were a string of bad nights during the buildup.”
Over time, however, missing sleep can lead to slower recovery, increased risk of injury, and even a loss of muscle mass.
Lack of sleep also affects your mental focus and motivation, making it harder to push through challenging workouts. It’s a ripple effect: less sleep leads to less progress.
“Same thing as before, it is the end of the world, but if you want the best sessions, you need to pay attention…”
As established, a protein-rich diet is essential, but timing is also crucial. Eating a protein-heavy snack before bed — especially one with casein, a protein found in dairy — can give your body a steady supply of building blocks to use during the night.
Pairing smart nutrition with good sleep habits can help you recover more quickly and achieve better results.
Sleep might feel passive, but it’s when your body does some of its most important work. If you want to get stronger, recover faster, and avoid injuries, don’t skip out on rest. Hitting the gym matters — but so does hitting the pillow.
Getting quality sleep isn’t just a nice-to-have; it’s something you need to function well.
When it comes to training, eating right, and getting enough protein, the law is that anyone who is anyone labours the point as if there is no tomorrow. But there’s one crucial part of the muscle-building process that often gets overlooked: sleep.
“Yeah, your body only recovers when you’re sleeping, which is weird, doing nothing is just as important.” Said Josh Lewin, gym floor manager and PT to several of the most successful powerlifters.
“When lifting weights, the fatigue you feel afterwards results from tiny tears in your muscles, which is what causes the pump!” Said Josh. These tears need to be repaired for your muscles to grow stronger. This process is known as muscle protein synthesis (MPS).
Alongside this, during deep sleep, your body releases important hormones, like growth hormone and testosterone. These help your body repair damaged tissue, reduce inflammation, and, by extension, aid in muscle building.
Most of your growth hormone is released in the first few hours after you fall asleep. In other words, consistency is key; a set routine with undisrupted sleep patterns is key.
Poor sleep can also lead to higher levels of cortisol, a stress hormone that can break down muscle and slow your progress. So, if you want to grow muscle, it’s not just about lifting heavy weights; it’s also about taking care of yourself and sleeping smart.
“It’s a big-picture thing; I always recommend having a strong schedule, though, and during the night too, none of this 3 pm to midday stuff.”
Research shows that just a single night of poor sleep can slow down muscle repair, reduce energy stores, and raise inflammation levels—a troubling thought with serious training sessions on the horizon.
“I think one bad night is fine, but if it were the day before competition for any of my lads, I wouldn’t be feeling optimistic, same if it were a string of bad nights during the buildup.”
Over time, however, missing sleep can lead to slower recovery, increased risk of injury, and even a loss of muscle mass.
Lack of sleep also affects your mental focus and motivation, making it harder to push through challenging workouts. It’s a ripple effect: less sleep leads to less progress.
“Same thing as before, it is the end of the world, but if you want the best sessions, you need to pay attention…”
As established, a protein-rich diet is essential, but timing is also crucial. Eating a protein-heavy snack before bed — especially one with casein, a slow-digesting protein found in dairy — can give your body a steady supply of building blocks to use during the night.
Pairing smart nutrition with good sleep habits can help you recover more quickly and achieve better results.
Sleep might feel passive, but it’s when your body does some of its most important work. If you want to get stronger, recover faster, and avoid injuries, don’t skip out on rest. Hitting the gym matters — but so does hitting the pillow.
Getting quality sleep isn’t just a nice-to-have — it’s something you actually need to function well.
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