UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: douglas on July 22, 2015, 08:14:40 am
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Any advice or studies out there on the sleep requirements for optimum strength / muscle / power / recovery / jacked fibraz / whatever you want to call it gains?
How many hours does Usain Bolt get?
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No Idea- but Swansea have installed sleep pods for their players...
http://www.theguardian.com/football/blog/2015/jul/21/swansea-city-garry-monk-pre-season-fitness
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I have not slept well for three years and am now the weakest I've ever been.
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Get as much sleep as you can. That's it.
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Sleep also helps you search the forum for the various and regular occasions this topic has been posted on before: https://www.google.co.uk/search?q=sleep+site:http://ukbouldering.com/board/+-inurl:wap+-inurl:wap2+-inurl:imode&gws_rd=cr,ssl&ei=FlavVfPpDsW3UYKlqJAG
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Well big Arnie reckons you only need 6hrs and if you think you need more then his advice is to sleep faster.
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http://www.sleepdex.org/athletic.htm
..and off to Crag X after very little sleep.
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I hope this topic is a joke. Sleep needs are very subjective and apart from what happens metabolically, they can vary a lot from person to person.
The point is that you can sleep as much as you like, but without proper eating and timing of nutrition, sleeps becomes only a "sort of catabolic coma" as some bodybuilder whose name I can't recall once said.
It's not sleep that makez you jacked bro, it's nutrition. If you train lots, sleep lots and don't eat properly, you won't get any gain. To the opposite you'll regress.
Muscles are not made of sleep.
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It will be about as serious as all those other get strong quick or without any training threads.
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;D
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"Never underestimate the benefits of a good Strategic Power Nap" - Ben Moon.
(possibly)
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I think my diet's not bad: red meat, 5 fruit and veg, egg whites, protein shake, milk (skimmed only), creatine, glutamine, tribulus per day. I'm wondering how much sleep I need to see some decent gains.
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As much as you can. Experiment a little bit, find that sweet spot between too much sleep that makes you a zombie, and too little that makes you a raging zombie.
In my experience, it's rarely too much.
And when it's been too much, it was mainly caused by too much G&T the night before.
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I think my diet's not bad: red meat, 5 fruit and veg, egg whites, protein shake, milk (skimmed only), creatine, glutamine, tribulus per day. I'm wondering how much sleep I need to see some decent gains.
i think ur after a bodybuilding forum?
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As much as you can. Experiment a little bit, find that sweet spot between too much little G&T that makes you a zombie, and too little much G&T that makes you a raging zombie.
In my experience, it's rarely too much.
And when it's been too much, it was mainly caused by too much sleep G&T the night before.
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The only diet with red meat in it is the I-hope-I-die-before-I-get-old diet
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I remember reading Lance Armstrong's book a while back, and (IIRC) when he was in training mode, he'd sleep for close to 14 hours a day. His schedule was something like:
Eat breakfast
Ride for 5-8 hours
Eat
Nap for 2-3 hours
eat
Ride for 2-3 hours
eat
Sleep for 10+ hours
With changes based on how long of a training day it was. Granted this was also fueled by drugs, so I'm not sure where they fit into the schedule.
For most people, I'd argue (and have before) that for optimal recovery, 8hrs is almost the minimum, with 9 being better.
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The only diet with red meat in it is the I-hope-I-die-before-I-get-old diet
#bowelcancerfortea
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As much as you can. Experiment a little bit, find that sweet spot between too much little G&T that makes you a zombie, and too little much G&T that makes you a raging zombie.
In my experience, it's rarely too much.
And when it's been too much, it was mainly caused by too much sleep G&T the night before.
:2thumbsup:
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The only diet with red meat in it is the I-hope-I-die-before-I-get-old diet
I've embarked on the I-hope-I-die-before-I-get-dementia diet, and there's plenty of red meat in there
I have had no information on how far before I get dementia this might be
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The only diet with red meat in it is the I-hope-I-die-before-I-get-old diet
I've embarked on the I-hope-I-die-before-I-get-dementia diet, and there's plenty of red meat in there
I have had no information on how far before I get dementia this might be
Ask your tape worm? It may have an opinion ;)
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who?
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who?
Bend over, hold a little bit of meat next to your sphincter and ask the little fella that pops out...
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I think naps may be important
Dolly seems to regularly have a nap before picking me up for climbing
he's as week as piss and quite old, yet he consistently climbs harder than me
a common communication is "sorry, been asleep; be there in 5 mins" - followed by crushing me into dust
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I think naps may be important
Dolly seems to regularly have a nap before picking me up for climbing
he's as week as piss and quite old, yet he consistently climbs harder than me
a common communication is "sorry, been asleep; be there in 5 mins" - followed by crushing me into dust
Ask your tapeworm? it might have an opinion ;)
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I remember reading Lance Armstrong's book a while back, and (IIRC) when he was in training mode, he'd sleep for close to 14 hours a day. His schedule was something like:
Eat breakfast
Ride for 5-8 hours
Eat
Nap for 2-3 hours
eat
Ride for 2-3 hours
eat
Sleep for 10+ hours
With changes based on how long of a training day it was. Granted this was also fueled by drugs, so I'm not sure where they fit into the schedule.
For most people, I'd argue (and have before) that for optimal recovery, 8hrs is almost the
minimum, with 9 being better.
You missed out the times for having a bag of blood injected.
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I think my diet's not bad: red meat, 5 fruit and veg, egg whites, protein shake, milk (skimmed only), creatine, glutamine, tribulus per day. I'm wondering how much sleep I need to see some decent gains.
On that diet I'm surprised you get any sleep, I would have thought you'd spend most of the time on the bog trying to squeeze one out.
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Guardian article on a sleep expert to the sporting elite (sundry PL teams, Team Sky etc). The TL:DR version elite athletes typically do best with 5x 90 sleep cycles but the order / arrangement is not important. More important than quantity though is a relaxed bedtime environment: dark, good temperature, no backlit computer screens intruding etc:
http://www.theguardian.com/football/blog/2015/jul/23/nick-littlehales-the-man-who-taught-cristiano-ronaldo-how-to-sleep (http://www.theguardian.com/football/blog/2015/jul/23/nick-littlehales-the-man-who-taught-cristiano-ronaldo-how-to-sleep)
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Sleep as much as possible, though I would say make sure you have a solid meal before sleeping. I always sleep better on a full stomach, or at least a protein shake. Things like ZMA (it's helped me alot) might help too.
When I was doing competition swimming I would train in the morning, sleep, work, train in the evening, sleep, rinse and repeat ::)