How to make up for the side effects of sleeping late during fitness and muscle gain?

People who stay up late have a lot of dark circles, in fact, the eyes are also very unbearable, after ten o'clock in the evening, the eye secretion of eye fluid decreases, at this time it is very important to take care of your eyes, staying up late will make the eyes full of bloodshots, and even blood clots; Buy some eye-catching eye drops, especially at night, one more than a few times, such as honeysuckle, chrysanthemum eye drops.

Timely supplementation of vitamins, vitamin A is an important substance for our retinal photosensitivity, which can improve the ability of the eyes to adapt to dark conditions and is also the main nutrient of the optic nerve**, which can effectively reduce the situation of visual fatigue, and carrots and leeks and other foods are rich in vitamin A. In addition, you can also consider using some vitamin B-related health supplements, which can be considered to be purchased in regular pharmacies and hospitals.

Fruits are of great significance to ordinary people, so friends who stay up late should also eat more fruits, such as star fruit contains a variety of ingredients that are good for the body, and the fruit acid contained in star fruit can inhibit the precipitation of melanin, and melanin is an important substance to promote people's sleep, so it can not only play a refreshing role, but also provide nutrition for the human body.

Bathing is not a simple hot bath, people who stay up late for a long time need to condition their bodies; Drain toxins, soothe nerves, you can soak in a month or half a month; No, it's okay to take a hot shower the next day.

With staying up late for a long time, the eye bags slowly droop and darken, becoming dark circles, the cell activity inside also becomes lower, and the moisture is also reduced; Especially when staying up late to look at the phone, apply the eye patches on both sides, or what kind of hot eye bag patches; If possible, you can also use an eye massager; If you don't have it, you can also cut some aloe vera or cactus and apply it to the eye bags, which also has the effect of reducing radiation.

It is difficult to release the toxins accumulated in the body after staying up all night, and after a night of circulation, we can use a glass of hot water in the morning to speed up the elimination of toxins from the body.

Adjust your diet, if you stay up late, try to eat as little as possible at night, the digestive mechanism will slow down at night, and the stomach will accumulate and you can't stand it; Eating in large quantities will accumulate silt; Especially those who love to eat supper.

It seems that your basic nutritional knowledge is not enough. Let's start with some simple questions. (If you're too lazy to scroll down to find the answer you want.)

First of all, we can't make energy ourselves, but our organs and muscles need energy, so we have to get it from the outside. We can divide the amount of energy into "energy deficit" and "energy surplus" (it doesn't matter, one is low and one is high), so the main point here is "more" and "less" what is the reference? The answer is the amount of calories our body burns for normal physiological functions like metabolism and extra exercise.

When we absorb more energy than we lose, our bodies store excess calories as fat. On the other hand, some fat is burned for energy (a little here, probably in biology class, which is the order in which carbohydrates, fats, and proteins are consumed. This is the wrong theory, the right thing to do.

Our bodies have been consuming these three substances, in different amounts and in different proportions, and those who want to know the answers are here. Eating at night basically reduces the total amount of energy we have for the day. If you skip dinner and don't have enough energy, then it's obvious that you're running low on energy, which is not good for building muscle.

If you skip dinner, you won't lose energy, but the area you're in is right for you, and it's definitely good for building muscle. The theory that many people think that "eating at night will make you fat" will naturally be disproved here.

Of course, it depends on the total energy intake over a period of time, which can be a day, two days, an hour, a week. If you are really hungry at night, I would suggest that you plan your diet, mix it appropriately, don't let the amount of lunch increase the amount of dinner in the morning, you can reduce it at other times, and then add it to dinner. There is also a diet where you eat all your food eight hours a day (not necessarily at a fixed time, it's up to you).

This method is an effective solution to hunger and makes you feel less hungry throughout the day.

Yes. In the case of lack of sleep, it will affect our mental state, make our qi and blood insufficient, and there will be serious physical immunity diseases, which will seriously affect our increase in muscle and protein.

Yes, lack of sleep may cause the body's immunity to decrease, lead to various diseases, and cause memory loss, which will affect physical health, fat loss and muscle gain.

It will affect the lack of sleep, the metabolism will slow down, and the various functions of the body will also decline due to lack of sleep, and the effect of muscle gain is not particularly good.

Effective high-quality sleep can be a great way to relieve the feeling of muscle soreness in the body after a workout. Soreness is actually the repair of our muscles that have been exercised through sleep. If you don't get a good night's sleep, your muscles won't be able to repair well.

Therefore, in order to make the muscles that have been exercised less sore, it is necessary to ensure a good night's sleep.

For people who want to build muscles through fitness, those destroyed muscles can only be best repaired and grown during sleep, so lack of sleep leads to a decrease in muscle repair ability, which can seriously affect the efficiency of muscle gain.

A good sleep can help us concentrate on training the next day, just like learning, only when we are concentrated, can we carry out each training seriously, so that the training can achieve the best results, and will not waste our time and energy. Staying up late excessively will reduce the rapid secretion of the thyroid gland in people's bodies, resulting in a decrease in metabolic efficiency, which is very difficult for people who want to work out.

Adequate sleep can make our spirits more pleasant. Studies have shown that adequate sleep can enrich people's spirits and delight their bodies and minds. When we are happier to do something, we tend to get twice the result with half the effort, and the same is true for fitness.

Adequate sleep and proper rest are the nutrients in our fitness process.

The three elements of fitness: scientific training, adequate nutrition, and adequate sleep are all indispensable. There has always been a rumor in the fitness industry that 3 points rely on training and 7 points rely on recovery, which shows that recovery is more significant than training to some extent.

Muscle growth occurs outside of fitness, and strength training can achieve the destruction of muscle fibers and then the process of muscle recovery and over-recovery through adequate nutrition and sleep, so as to achieve the purpose of muscle growth. Focusing on training and ignoring the importance of rest, not having a good rest to give the muscles time to recover after exhausting training and achieving the destruction of muscle fibers, and sleeping late, this is undoubtedly a second-degree injury to the body, and this fitness result can only be counterproductive.

Hormones in the human body have a role in promoting muscle growth, and the general hormone secretion of the human body enters the highest value from 11-12 o'clock in the evening, which is also the best time for the human body to grow and repair itself. If you don't sleep at this time, it will inevitably affect the self-recovery process of your muscles and fail to achieve the effect of fitness.

Sleep really has a big impact on muscle gain, and getting enough sleep every day can keep up with exercise.

The big impact will not be, but it will have a little impact on your protein synthesis, the nutrition is sufficient, the quality of sleep is also very important, and the natural recovery is fast after rest

Hello, you can go to the following link to check the questions about sleep time. Hope it helps, thank you.

Yes. Going to bed too late will increase the number of free radicals in the body, and free radicals have a great impact on the body. Therefore, it is necessary to develop the habit of going to bed early. In addition, you need to intensify your workouts.

At the same time, you also need a reasonable combination of diets, and consume more protein, carbohydrates, vitamins, dietary fiber, etc. during the fitness period. So you should eat more red meat, rice, vegetables, fruits. Exercising with adequate nutrition will soon see the results of the exercise.

In addition, in addition to asking more questions during the fitness period, you should also take the initiative to absorb some fitness knowledge.

It is advocated to go to bed early because in the range of 21 o'clock to 23 o'clock, it is the detoxification time of the immune system of the human organs, and from 23 o'clock to 1 o'clock in the morning, it is the working time of the liver, and the liver is to eliminate toxins, but this process must be carried out in deep sleep, so there is a saying that go to bed early.

As for the effect of fitness, it is a process of excessive recovery, as long as the body can get enough rest and your load and exercise are restored, it will generally not affect the fitness effect.

Suggestion: Take a proper lunch break between 13 and 14 o'clock at noon, and the effect of a good lunch break at noon is to sleep 3 companions at night. And your 7 hours of sleep a day isn't enough.

If you can't take a one-hour break at noon due to work, you should set aside at least half an hour, or 15 minutes. In short, you must rest for a certain amount of time at noon

The impact is not great, and the nutrition has to keep up.