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That, my dears, is an easy answer. SLEEP! When we are awake, the body’s metabolism and function levels increase to perform our daily tasks, while the recovery processes are put on the backburner. When we sleep, the reverse happens. The body slows down and recovery increase primarily through the release of HGH. HGH is Human Growth Hormone and is a hormone that is produced by the Pituitary gland and produces the growth we experience when we are children and adolescents. The other roles of HGH, especially as we age, are to regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism and possibly heart function. As you can see low levels of HGH that can result from bad sleep, or to little sleep, can have a major influence on your recovery AND health.

SO how can you improve your sleep?
  1. Exercise is a good start. Exercise is also a stimulus to release HGH and we all know how a good sleep feels after a good training session! Remember that overtraining and burnout can negatively influence your sleep.
  2. Alcohol! Yes I know, not what you want to hear. Alcohol in moderation may relax you and help your sleep, but too much can negatively affect sleep.
  3. Eating patterns. Eating late at night or going to bed with a full stomach is not ideal. Try allow for 2-3 hours from finishing a meal before going to bed, but do not sacrifice sleep to make this happen! The type of food you eat may also influence your sleep quality. Aim for a protein rich meal with a small portion of carbs in the evening to improve your sleep and recovery overnight.
  4. Caffeine. Try to avoid caffeine consumption for at least 6 hours before bedtime. The effect of caffeine lasts for 4-6 hours in most individuals.
  5. Keep it cool and dark. Your bedroom, that is!
How can Hammer Nutrition help?

1 scoop Hammer Whey in 250ml of water 60 minutes before bed.
Whey protein has the highest biological value (BV) of any protein source. BV rates the availability of the protein once ingested and Whey is arguably the most rapidly absorbed protein, exactly what you want post-workout. Whey protein's amino acid profile contains the highest percentage of essential amino acids, 25% of which are the BCAAs leucine, isoleucine and valine, the most important for muscle tissue repair. Whey is also a rich source of two other important amino acids, methionine and cysteine. They stimulate the natural production of glutathione, one of the body's most powerful antioxidants and a major player in maintaining a strong immune system. Glutathione also supports healthy liver function. Hammer Whey has 6g of L-Glutamine per serving. Glutamine [2000 mg] taken in a fasting state [2-3 hours no food before or after dose] has been observed to raise serum HGH 400% above sedentary values.

Glutamine is the latest amino acid to generate excitement as a HGH-releaser thanks to a 1995 study by Thomas C. Welboume of Louisiana State University College of Medicine in Shreveport. Welbourne showed that glutamine raised growth hormone levels more than four times over that of a placebo. Even more exciting, age did not diminish the response at least in this small study of volunteers, who ranged from thirty-two to sixty-four years. Glutamine is the amino acid that is most used by the body, particularly during times of stress. The immune system and the gut practically live on glutamine. If the body does not produce enough glutamine, muscle loss and immune dysfunction can occur. The gut atrophies, meaning nutrients all kinds cannot be absorbed as well as before.

REM Caps! 1-2 capsules 1 hour before bedtime. REM Caps works primarily by the inclusion of Melatonin. Melatonin is a hormone that is naturally produced and secreted by the pineal gland, a tiny organ in the brain. Melatonin is responsible for regulating the biological rhythms in humans and is an effective aid to alleviate insomnia. Other ingredients like 5-HTP help in the release of HGH. 

Hammer On!

Neil’s Tip: Brew a cup of Chamomile tea an hour before bed and let it cool slightly, then add 1 scoop of Whey and a small drop of honey if desired. Take your REM Cap with your tea.

Sweet Dreams!