Rss Feed
Tweeter button
Facebook button

Sleep and Working Out

Why is it so important to get enough sleep, especially when you are going through an intense workout program like P90X? Well that is today’s topic, out of popular demand from my coachees. Without adequate sleep, all that time working out is virtually waisted!

You all know that when you work out, you are tearing the muscle tissue, but in a good way. When you eat or take the Recovery Formula and protein shake afterwards, your body will begin to start repairing those muscles. However, the body doesn’t fully go into repair mode until you have an extended period of rest, or when you sleep.

One of the most important things to remember here is that you need to take in protein before you go to bed! Why? Because when you take your whey protein before you sleep, protein synthesis occurs. This helps repair and build the muscles! Also, human growth hormone is released during sleep, and if you don’t get enough sleep, it can have a negative effect on your growth hormone levels.

You should always try to get anywhere from 8-10 hours of sleep a night, or the body will not be able to have the appropriate amount of time to repair and build your muscles! By not getting enough sleep, you will actually be moving backwards in the recovery stage!

Some other benefits of getting an adequate amount of sleep include the restoration of brain functions and alertness, which will help you be ready for the next day’s workout!

If you have any other questions about sleep, email me, and I will get back to you as soon as possible. My email is!

Coach Josh


  1. Hey Josh

    I’m hearing so many conflicting advice regarding when to take in whey protein,
    particularly first thing in the morning, what is your recommendation? how much
    whey is one suppose to take per day and at what times?

  2. First thing in the morning and right after your workout. I always take just one scoop (about 28g) with each protein shake.

  3. Jacob /


    In this article you said to take why protein before you go to bed. In your previous comment you said to take it in the morning and after a workout. So does this mean to take it once in the morning, after the workout, and right before bed? Take it 3 times a day? Just need some clarification. I don’t want to do this wrong. Thanks.

  4. You should take whey protein twice a day: once in the morning and once right after your workout. If you want to take in protein before bed, I recommend taking casein protein, which is digested slower than whey, and therefore best at night while you sleep.

  5. Aldrich /

    What if your counting calories
    That’s and additional calories in
    Your day won’t you gain weight?

  6. Aldrich /

    What if I work out early in the morning like when I get out of bed
    Then do I still need to take protein shake before my work out
    Thanks in advance Josh!

  7. Josh /

    @Aldrich. No. Take the Recovery Formula, not whey protein, right after the workout.

  8. Josh /

    @Aldrich. Follow the Nutrition Guide.

Leave a Reply