During exercise, muscle fibres are damaged, and the proteins that make up the fibres are damaged, causing so-called micro-tears. The muscle grows during the recovery (regeneration).
During protein synthesis, new proteins are produced that can be used by the muscles to rebuild damaged muscle fibres. If not enough protein is produced, recovery will not be complete. In the next workout, the already damaged muscle will be further damaged - resulting in poor muscle recovery and reduced performance.
Growth hormone (GH), the hormone most responsible for muscle protein synthesis, is produced during sleep, so adequate sleep helps muscle recovery and growth. Therefore, it is particularly important to get enough sleep to ensure that the muscles are able to regenerate properly.
The most popular sleep supplements are melatonin, tryptophan and magnesium.
Melatonin is a sleep-regulating hormone, responsible for sleepiness and sleep induction and is considered a very popular "jet lag" remedy. Melatonin also improves the quality of sleep, so it can improve many sleep disorders.
Tryptophan nutritional supplementation can lead to a better mood and better quality sleep. Thanks to being a precursor of serotonin. It is from tryptophan that our body can produce serotonin. Serotonin (5-HT) is one of the "happy hormones", playing a role in regulating mood, appetite, sexuality, sleep, pain sensation and the reward system.
Magnesium is an essential mineral that performs a number of functions, including stimulating the adrenal glands to help maintain healthy cortisol (stress hormone) levels, which helps us stay calmer.
We also offer a non-melatonin sleep aid formulation containing a variety of herbs that may be suitable for those who experience side effects from melatonin.