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How Much SLEEP do you need for Muscle Growth & Fat Loss? - Thomas DeLauer
Study
A study by the Journal of Medical Hypotheses examined how sleep deprivation affected muscle gain and recovery.
The study followed individuals who were on a strict sleep schedule for 72 hours.
During this time, one group was allowed 5.5 hours of sleep; another was allowed 8.5 hours per day.
All individuals followed a calorie-regulated diet. What researchers discovered was that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass.
Lack of Sleep and Cortisol
With too little sleep, the body is likely to produce the stress-response hormone cortisol.
After sleep deprivation, cortisol levels are higher later in the day, a time when it should be tapering off to prepare the body for rest.
Heightened cortisol prompts the body to store more fat and be more inclined to use other soft tissue, such as muscle, as energy, which means that sleep-deprived dieters lose more muscle and gain more fat than do those who are well rested.
Adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night.
On average, adults with lower reported stress levels report sleeping more hours a night than do adults with higher reported stress levels.
Exposure to cortisol over the long term can lead to fat accumulation, as your appetite and insulin levels are continuously increased. If stress and cortisol levels stay high, so will insulin levels.
Continual stress leads to a constant state of excess cortisol production, which stimulates glucose production.
This excess glucose then typically is converted into fat, ending up as stored fat.
The effect of this will be increased fat deposition in a certain part of the body.
Cortisol and Protein Synthesis
One of the principal effects of cortisol on the metabolic systems of the body is reduction of the protein stores in essentially all body cells except those of the liver.
This is caused by both decreased protein synthesis and increased catabolism of protein already in the cells.
Both these effects may result from decreased amino acid transport into extrahepatic tissues.
Cortisol also depresses the formation of RNA and subsequent protein synthesis in many extrahepatic tissues, especially in muscle and lymphoid tissue.
The decreased transport of amino acids into extra-hepatic cells decreases their intracellular amino acid concentrations and consequently decreases the synthesis of protein.
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References
Does lack of sleep hinder muscle growth or performance? (2018, April 10). Retrieved from https://www.issaonline.edu/blog/index.cfm/2018/does-lack-of-sleep-hinder-muscle-growth
Dattilo M , et al. (n.d.). Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21550729
Harmon, K. (2012, October 24). How Slight Sleep Deprivation Could Add Extra Pounds. Retrieved from https://www.scientificamerican.com/article/sleep-deprivation-obesity/
Van Cauter E and Plat L. (n.d.). Physiology of growth hormone secretion during sleep. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8627466
Stress and Sleep. (n.d.). Retrieved from http://www.apa.org/news/press/releases/stress/2013/sleep.aspx
Stress Hormone Blocks Testosterone's Effects, Study Shows. (2016, January 19). Retrieved from https://news.utexas.edu/2010/09/27/stress-hormone-blocks-testosterones-effects-study-shows
Relationship Between Circulating Cortisol and Testosterone: Influence of Physical Exercise. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/
Growth Hormone (Somatotropin). (n.d.). Retrieved from http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/hypopit/gh.html
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