Sono anabólico: 6 Dicas para aumentar seus ganhos de massa muscular
Com o objetivo de ganhar massa muscular é comum a maior parcela da população que freqüenta as academias se preocupar com a rotina de treinos e com a dieta.
Porém para conseguir a hipertrofia tem outros fatores, os quais são responsáveis para que o ganho de massa muscular aconteça.
O que muitos não sabem é a contribuição que um bom descanso tem no processo de aumento de massa muscular.
Durante o sono são liberados hormônios anabólicos como GH (hormônio do crescimento) e testosterona, essenciais para poder ter resultados satisfatórios no que diz respeito à hipertrofia.
Dessa forma neste artigo buscaremos mostrar o porquê que dormir mal afeta a busca pelo aumento de massa muscular, além de listarmos algumas dicas de como ter um sono anabólico que favoreça a obtenção de bons resultados com o treino.
Efeitos negativos da privação de sono
O sono tem o papel de recuperar a mente e o corpo após as atividades do dia a dia, porém ao não descansar o suficiente ocorrem alterações fisiológicas, as quais interferem na secreção hormonal, assim como nas capacidades cognitivas.
Dessa forma enumeramos porque é extremamente contra produtivo para quem treina buscando ganhar massa muscular, não dormir o suficiente.
1. Prejudica a ação do sistema imunológico
Segundo Cohen et.al.(2009), um sono insuficiente pode baixar a imunidade, o que deixa a pessoa mais suscetível a contrair resfriados e gripes.
Seguidas noites sem dormir direito podem afetar o sistema imunológico, e dessa forma tornar mais constante contrair doenças, o que pode levar ao afastamento dos treinos e prejudicar a hipertrofia.
2. Facilita o ganho de gordura
Segundo uma meta-análise realizada por Wu , Zhai e Zhang (2014), poucas horas de sono contribuem para o ganho de peso, sendo um fator que contribui para a incidência da obesidade.
Dessa forma para conseguir manter um físico bem definido, dormir mal pode levar a uma maior dificuldade maior em perder gordura, além de contribuir negativamente para a manutenção da massa muscular.
3. Menor secreção de testosterona e GH
Estes dois hormônios anabólicos têm seu pico de produção durante o sono, sendo que ao não dormir o suficiente a produção de ambos fica prejudicada.
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