The 5 best supps for the night

muscle building

If your goal is to build muscle, you probably already know how important regular protein intake is. Surely you will realize that you have to sleep seven to nine hours a night for success. After all, your GH growth hormones work most effectively at night. If you want to look like a bodybuilder rather than a marathon runner, you will not want to live without food for seven to nine hours a day. Such a long thirst period causes your body to go into starvation mode and use amino acids from your muscle proteins to convert it into glucose. As a result, your muscle fibers are literally broken to fuel your brain. Some hard-training bodybuilders get up in the middle of the night to eat something to prevent this process. For you, there is a less extreme method that focuses on what you eat right before you go to bed. Here are five supplements that not only help you lose muscle but also increase muscle growth during your night's sleep.

1. Casein

Milk protein consists of 80% casein proteins. 20% whey proteins join this main component. casein is the much better choice for bedtime because it is slowly digested and absorbed. It is best to choose a protein powder that contains an unchanged form of casein ("micellar casein"), as this clumps in the stomach and forms a gel that can be digested even more slowly. This provides your body with a slow and steady supply of amino acids for up to seven hours. Your muscle proteins will not be touched, thus preventing muscle breakdown. If enough casein is included, it can even lead to muscle growth. Dosage: Mix 40 grams of casein protein in low-fat milk or water and drink immediately before bed.

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2. Linseed oil

linseed deliver essential fatty acids that have numerous health and performance benefits. For example, they improve nutrient utilization and increase fat loss. Flaxseed oil is an ideal supplement to your pre-sleep casein protein shake, as healthy fats slow down digestion and protect the muscle fiber proteins during the night. Dosage: Mix 2-3 tablespoons of linseed oil in your casein protein shake.

3. Arginine

Arginine is probably the amino acid you should take before a workout, because arginine helps increase and then maintain your level of nitric oxide. But that's not all Arginine can do. Did you know that arginine increases your growth hormone levels? This is achieved by inhibiting a hormone that in turn blocks the release of GH hormones. Just 5 grams of arginine can improve the secretion of your growth hormone. Dosage: Take 5 grams of arginine in the form of L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate or arginine ethyl ester approximately 30 minutes before bedtime.

4. Glutamine

Glutamine is an amino acid with a variety of beneficial functions. It prevents muscle breakdown, strengthens the immune system, improves the regeneration of your muscles and even increases fat burning. In addition, glutamine effectively increases the release of growth hormone. According to a study, GH release is started more than 90 minutes after ingestion. In another study, evidence was found that glutamine can indirectly boost the production of arginine in the kidneys. This in turn leads to an increased GH release. Dosage: Take 5-10 g glutamine 30 minutes before bedtime.

5. ZMA

If you train hard, you will probably need enough zinc and magnesium. Many athletes are often poorly supplied with these important minerals. Accordingly, they are used up. To make sure that does not happen to you, you should replenish your mineral balance with ZMA - a combination of zinc, magnesium aspartate and vitamin B6. This can increase your testosterone release and insulin-like growth factor-1 (IGF-1). As you may know, these are two critical components of muscle growth. You can also use ZMA for the night as this mixture also increases the quality of your sleep, which can lead to more optimal GH release at night. Most ZMA products on the market contain about 30 mg of zinc, 450 mg of magnesium and 11 mg of vitamin B6. Dosage: Follow the directions on the label and if possible take ZMA on an empty stomach one hour before going to bed.