During exercise, when you lift weight, you are putting a lot of stress to the muscle that micro injury occurs in the muscle tissue. After the workout, your body will then repair the damage. As a result, your muscle is growing bigger and stronger. Keep in mind that it can only happen given sufficient rest and nutrition.
Good News... You can build lean muscle while you sleep, and it's as simple as having a bedtime snack. Exercisers on a resistance - training program who drank a high- protein shake right before hitting the sheets got stronger and increased more muscle mass than lifters who skipped the drink. Your body digest and absorbs certain proteins more effectively during sleep, which helps in building muscle, experts say. On days you workout, pick a healthy nighttime snack that has at least 20 grams of protein.
Don't forget muscle recovery will not take place when you're lack of sleep. So, just because you have your nighttime snack of 20 grams doesn't mean you can stay up all night and think that your muscles will grow. Sleep is also very important to boost muscle growth because human growth hormone (HGH) is produced the most when you sleep, one hour after onset of sleep to be exact. This hormone promotes cell regeneration and increases the synthesis of new protein tissues as in muscle repair. New muscle tissue is built this way. As a result, with the right nutrition and sleep you gain more muscle mass.
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