Growth hormone is one of the most anabolic hormones in our body (along with insulin and testosterone), which determines muscle growth. Almost all modern professional bodybuilders (and a significant percentage of amateurs) administer it intravenously or use various drugs to stimulate muscle growth. This is a game not according to the rules of our body, which increases the risk of side effects of growth hormone. Many natural factors – how we live, what we do, and what we eat – determine the internal hormonal background. Below we will discuss how to naturally increase growth hormone. You will be surprised by the degree of interconnection of everything inside us.
Main thoughts:
3 natural factors for increasing growth hormone for muscles: training, rest, and nutrition
Growth hormone: how to increase it naturally
Natural factors that increase the secretion of growth hormone in the body:
1 Training
Intensive, energy-consuming, and prolonged physical activity stimulates the secretion of growth hormone in larger amounts: muscles work, get damaged, and need to be restored and new ones created, increasing the need for muscle protein, for the synthesis of which growth hormone is responsible.
Also, when training is energy-consuming, mechanisms for fat utilization are activated, involving the same growth hormone. During physical activity, the level of growth hormone can increase up to 10 times!
Essentially, this is a more complex formulation of a simple principle of muscle mass growth: if you want to gain muscle mass – train. The release of growth hormone is a direct response to muscle activity.
Important
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According to bodybuilding.com, the optimal duration of training for stimulating maximum growth hormone release is 45 minutes; after that, the process slows down. This is physiology.
Intensive, energy-consuming, and prolonged physical activity is a stimulus for the secretion of growth hormone. The optimal duration of training for stimulating maximum natural growth hormone increase is 45 minutes.
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2 Full Sleep
Important: 75% of the daily norm of growth hormone is produced during sleep. The most active muscle growth and recovery occur during sleep. If you want to gain muscle mass – get enough sleep. 7-8 hours of sleep is considered optimal.
Myth: It is clear that anything that interferes with our sleep should be considered destructive factors for muscle growth. One of them, which is directly related to body composition, is the habit of some waking up in the middle of the night to take a protein dose, in order to prevent the destruction (catabolism) of muscle cells during nighttime hunger. Sleep is a natural process with an important purpose. One should not think they are smarter than the one who designed it.
Equally important for effective growth hormone secretion is the regularity of nighttime rest: the habit of going to bed and waking up at the same time. There is an opinion that in cases where you have to go to bed late, it is still better to wake up at the usual time than to accumulate the necessary hours and disrupt not only the time of falling asleep but also waking up.
75% of the daily norm of growth hormone is produced during sleep. The optimal duration of sleep is 7-8 hours. Regularity is important.
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3 Consuming Sufficient Protein
Proper nutrition is the most important factor in increasing growth hormone levels for natural bodybuilders. But it is very important to remember that its effectiveness will approach zero in the absence of the first two: muscles will not grow if you neglect training and rest.
The basic nutrients that affect the secretion of growth hormone are amino acids and fats (!).
Nutrition is the most important factor in increasing growth hormone levels for natural bodybuilders. The basic nutrients that influence the secretion of growth hormone are amino acids and fats.
Important: The diet should consist of 15-20% fats, as the cholesterol contained in them is used in the production of most steroid hormones in the body.
Amino acids work together in the process of producing growth hormone, with arginine, ornithine, glutamine, glycine, BCAAs, OKG, GABA, lysine, and others being of primary importance. It is unlikely that it is worth delving into the meaning of complex terms and memorizing them. In a sports store, you will be happily offered a colorful can for each brother. Be simpler and remember that the entire complex of necessary amino acids in optimal proportions is already contained in quality proteins, both specialized sports and natural. Figure out how to properly take protein and which products contain a lot of it. From practice: providing the complex of the mentioned amino acids can lead to a 50% increase in growth hormone levels.
Also, vitamins C, B3, and antioxidants are vital for the internal factory that produces growth hormone.
Conclusion
Do not focus on individual terms in the pursuit of a specific goal in the style of: you need to drink more vitamin C and amino acids to explode your growth hormone levels and finally start growing.
Ensure a complete proper diet in accordance with the general recommendations of sports nutrition experts, and thus you will create optimal conditions for the functioning of the entire mechanism for building muscle mass.
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