30 Seconds SummaryResearch Spotlight: Sleep restriction reduces myofibrillar protein synthesis
- Sleep quality and duration are critical for training performance and body composition in lifters.
- Insufficient sleep can lead to greater muscle mass loss during calorie restriction.
- The study explored the effects of sleep restriction, normal sleep, and sleep restriction plus high-intensity interval exercise (HIIE) on muscle protein synthesis.
- 24 young men participated, divided into three groups: sleep restriction (SR), normal sleep (NS), and sleep restriction plus exercise (SR+EX).
- SR and SR+EX had only 4 hours of sleep per night, while NS had 8 hours.
- SR+EX group also undertook HIIE on days 2-4, comprising ten 60-second high-intensity cycling intervals.
- Post-intervention muscle biopsies showed significantly lower protein synthesis in the SR group compared to NS and SR+EX groups.
- Exercise during sleep restriction (SR+EX) helped maintain muscle protein synthesis similar to that of the normal sleep group.
- The study suggests that high-intensity interval exercise may mitigate the negative effects of sleep restriction on muscle protein synthesis.
Stronger By Science
Jack Quint
