The Way to Recover • 29/09/2023
Sleep and the impact it can have on performance
Sleep and the impact it can have on performance

Sleep plays an important role in how we feel and how we perform. A good night’s sleep can directly influence various physical and cognitive functions necessary for athletic performance.

Engaging in intense physical activities, such as weightlifting and field sports puts a strain on muscles, tendons and ligaments causing damage. During sleep the body enters a state of repair and regeneration, releasing Growth Hormone (GH) that aid muscle recovery and tissue repair. Insufficient or disrupted sleep leaves the healing process compromised, resulting in slower recovery, increases the risk of injury, leading to an overall decline in performance.

Athletes require sharp mental awareness and concentration during training and competitions. Sleep is fundamental for cognitive function, this includes focus, attention, decision-making, and reaction time.

Poor sleep impacts on mood regulation and energy levels. Lack of sleep hampers the body’s ability to replenish glycogen stores, the primary source of energy for muscles. This can result in reduced stamina, diminished strength, and a decrease in performance.

Sleep deprivation disrupts the balance of hormones – cortisol and serotonin, leading to increased feelings of fatigue, irritability, and decreased motivation.

Musashi ZMA+ combines; zinc, magnesium, and vitamin B6. Zinc and magnesium are essential for muscle function, immune support, and sleep regulation. Vitamin B6 aids in the absorption and utilisation of these minerals, while also assisting in testosterone production.

To enhance muscle growth during sleep, you can also feed muscles with protein prior to bed. Mixing either Musashi Bulk Protein or Musashi 100% Whey with milk before bed provides a slow release of amino acids enhancing muscle recovery and growth during the night.

Overall sleep significantly influences performance in sport and physical activity. Athletes and individuals striving for optimal performance should prioritise high-quality sleep to maximise their potential. By recognising the importance of sleep an athlete can enhance training, reduce the risk of injury, improve decision making, and maintain a positive mindset, ultimately leading to better outcomes and achievements in their athletic pursuits. Sleep requirements vary but most adults generally require 7-9 hours of quality sleep each night to support optimal benefits. Incorporate sleep into your program and reap the rewards.


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