5 These nutrients Suitable For Keeping Your Muscles Sleep Now !

Build muscle not only obtained during practice at sunrise, at night the muscles also need nutrients to maintain and support muscle growth you know! What is it?

If the form of muscle mass is important to you, you probably already know that eating a sufficient amount of protein intake is the key.

Moreover, getting enough sleep (7-9 hours) every night is also a must to get good muscle mass, because when sleeping Growth Hormone (GH) or your muscle growth hormone reaches its zenith.

However, if before you sleep insufficient proper nutrition for muscle, your body will starve and will steal amino acids from the protein your muscles, to be converted into glucose which acts as the fuel of the brain, and it really would hamper growth and damage your muscle fibers.

To prevent this, many bodybuilders choose wake up middle of the night to eat. But what if you sleep too soundly? Of course it is not an efficient way.

A more efficient way is to know what nutrients and eating right consumed before bed.

Here are 5 of the best nutrients not only prevents damage to your muscles, but also help increase your muscle growth when sleep the night:

Casein Protein

Casein protein is the major protein that is found in milk, in addition to the casein protein is also believed to be better than whey protein to be consumed at night. Kerana casein protein will accumulate in the stomach and turns into a gel, which significantly slows digestion in the body. This allows the protein to provide a supply of amino acids for the body during sleep, so it does not 'steal' amino acid from your muscles. If you meet the nutritional intake of casein protein before bed regularly, it will also help increase the growth of your muscles.

Dosage: Mix 40 grams of casein protein in milk cream or water and drink immediately before bedtime.

Flaxseed Oil

Oil from the seeds of flax plant (linum usitatissimum) or better known as hemp plants provide essential fats that offer health and a variety of benefits, such as improving the recovery of joints and reduce the bad fats in the body. Flaxseed oil is also very good combined with the casein protein to be consumed at night, because the healthy fats found in flaxseed oil tend to be slowly digested by the body.

Dosage: Take 2-3 tablespoons of flaxseed oil and mix with your protein casein.

Arginine

Maybe some of you already know that the amino acid arginine as consumed before exercise and useful to increase levels of nitric oxide, but it turns out in addition, arginine supplementation can also increase the levels of growth hormone (GH) by inhibiting the release of hormones that normally interfere with GH. If you eat enough arginine or about 5 grams of it will help a greater GH release at night.

Dosage: 5 grams of arginine supplementation consumption 30 minutes before bedtime.

Glutamine

The amino acid glutamine has many benefits, such as preventing damage to muscles, improve immune function, improve muscle recovery and can even increase fat burning. In addition, glutamine is also effectively increase the release of GH. A study found that elevated levels of GH just 90 minutes after taking glutamine, even a 1995 study conducted by researchers from Louisiana State University, Baton Rouge, US, stated that the ability of glutamine can indirectly stimulate the production of arginine in the kidney which may be the mechanism potential to increase GH.

Dosage: 5-10 grams suplemenentasi consumption of glutamine before bed

ZMA

If you train hard, you tend to lose the levels of zinc and magnesium as an essential mineral in the body which are often reduced to the athlete. To overcome this available supplementation of zinc and magnesium combination is ZMA which also can increase levels of testosterone and growth rate of insulinlike growth factor-1 (IGF-1), two important components of the process of muscle growth. ZMA is also known to improve the quality of sleep, which triggers the release of GH more optimally at night. Most of ZMA supplementation products on the market today provides about 30 mg of zinc, 11 mg of vitamin B6, and 450 mg of magnesium.

Dosage: follow the rules of usage on the product label, and consumed on an empty stomach about 1 hour before bedtime.

So fitness mania, now you do not need to wake up the middle of the night to eat!