睡得好，肌肉大

Sleep is a crucial task required not only to recharge the human body, but for several reasons beyond that, as per the Sleep Foundation. Aside from allowing us to rest, both physically and mentally, it also helps keep us healthy and free of illness. Additionally, it helps the brain process thoughts, concentrate, and retain memories.

根據(jù)睡眠基金會的說法，睡眠是一項至關(guān)重要的任務(wù)，不僅需要給人體充電，而且還有其他一些原因。除了讓我們在身體和精神上得到休息外，它還有助于我們保持健康，遠(yuǎn)離疾病。此外，它還能幫助大腦處理思維、集中注意力和保留記憶。

While sleep is essential for all people, it can be especially significant for athletes. WebMD noted that getting good sleep can help improve an athlete's speed, accuracy, and reaction time. It is also important in endurance sports like cycling and running, said the Cleveland Clinic.

雖然睡眠對所有人來說都是必不可少的，但它對運(yùn)動員來說尤其重要。WebMD指出，良好的睡眠有助于提高運(yùn)動員的速度、準(zhǔn)確性和反應(yīng)時間?？死蛱m診所表示，在自行車和跑步等耐力運(yùn)動中也很重要。

Even though sleep is pivotal for athletic performance, the International Journal of Sports Physiology and Performance suggested many people are not getting enough. They noted that elite athletes need about 8.3 hours of sleep in order to feel rested. However, most of the athletes studied, a whopping 71%, were not meeting this goal.

盡管睡眠對運(yùn)動表現(xiàn)至關(guān)重要，但《國際運(yùn)動生理學(xué)與運(yùn)動表現(xiàn)雜志》指出，很多人的睡眠不足。文章指出，優(yōu)秀運(yùn)動員需要大約8.3小時的睡眠才能感到休息。然而，大多數(shù)(高達(dá)71%)被研究的運(yùn)動員沒有達(dá)到這一目標(biāo)。

When it comes to muscle growth and repair, sleep helps with the production of the human growth hormone (hGH), as per Sleep.org. The hGH is released when we go into a deep sleep, also known as stage 3 of non-REM sleep. We become very relaxed, which helps with pain reduction. However, if we don't sleep enough, hGH is not released as well. Some people might even feel sorer when they wake up.

至于肌肉的生長和修復(fù)，睡眠則有助于人體生長激素(hGH)的產(chǎn)生。當(dāng)我們進(jìn)入深度睡眠，也就是非快速眼動睡眠的第三階段時，生長激素就會釋放出來。我們會變得非常放松，這樣有助于減輕疼痛。然而，如果我們睡眠不足，生長激素就不會釋放出來。有些人醒來時甚至?xí)杏X渾身酸疼。

Healthline explained that hGH helps maintain, build, and repair several different tissues, including muscle tissue. It also helps with fat burning and metabolism.

Healthline解釋說，生長激素有助于維護(hù)、構(gòu)建和修復(fù)幾種不同的組織，包括肌肉組織。它還有助于脂肪燃燒和新陳代謝。

Muscle repair is a vital part of building new muscle mass, according to Medical News Today. The outlet explained that muscles grow larger when they are challenged with more resistance or weight because it causes tearing of the muscle fibers. When the body repairs this damage, the muscles grow bigger and stronger, but without enough hGH, it becomes harder to build muscle and heal injuries.

據(jù)《今日醫(yī)學(xué)新聞》報道，肌肉修復(fù)是構(gòu)建新肌肉群的重要組成部分。當(dāng)肌肉受到更大阻力或重量的挑戰(zhàn)時，肌肉會變大，因為這會導(dǎo)致肌肉纖維撕裂。當(dāng)身體修復(fù)這種損傷時，肌肉會變得越來越大、越來越強(qiáng)壯，但如果沒有足夠的生長激素，就很難增肌和愈合損傷。