Risultato Finale:
Vernole Calcio 0
Real Ruffano 2
Brutto stop casalingo per i ragazzi di Mister De Giorgi, che perdono un match importante contro il Real Ruffano e perdono la posizione in testa alla classifica.
Gara condizionata dal forte vento che ha imperversato per tutta la gara, gli ospiti sfruttano il vantaggio nel primo tempo, cercando ripetutamente la conclusione da fuori area e diversi lanci lunghi a scavalcare la difesa ma è attento Bortone ad evitare rischi.
Il primo pericolo alla porta avversaria arriva su palla inattiva, con un gran colpo di testa di Giannone, parato a terra dal portiere.
Il vantaggio ospite arriva verso la metà del primo tempo, con un inserimento dell’ala destra che si accentra, tira in porta e spiazza Bortone, messo fuori causa dalla deviazione decisiva di Santoro S.
La reazione al gol purtroppo non porta i risultati sperati, con la prima frazione che si chiude con il vantaggio ospite.
L’inizio del secondo tempo, complice il vento a favore, è a tinte granata grazie a un buon pressing offensivo che porta diverse volte alla conclusione Turco e compagni. Le conclusioni però sono sfortunate e terminano tutte di poco al lato della porta.
Nel miglior momento dei nostri, arriva il gol del raddoppio del Ruffano, che sfrutta una ripartenza dell’ala sulla fascia che scarica al centrocampista il quale, dopo una serpentina, scaraventa in rete la palla del definitivo 0-2.
Il resto della partita viene interrotto frequentemente da falli e perdite di tempo e non permette ai ragazzi di pareggiare una partita che vede scivolare via 3 punti importanti.
Sarà importante ora analizzare la partita e concentrarsi subito sulla prossima trasferta, a Neviano, consapevoli che non è più possibile compiere passi falsi se si punta ad un buon piazzamento in Campionato, vista la competitività del torneo.
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Muscle Growth: Unlock The Secrets Of Sleep Quality And recovery
MUSCLE GROWTH: UNCOVERING THE HIDDEN SCIENCE OF BETTER SLEEP
Sleep is often considered a cornerstone of health, but its
profound impact on muscle growth and repair has only recently begun to be fully understood.
For individuals looking to build muscle, improve recovery, or
enhance athletic performance, the quality and quantity of sleep may be the missing link in their success.
SUMMARY OF DOES LACK OF SLEEP AFFECT MUSCLE GROWTH
Lack of sleep can significantly hinder muscle growth by impairing protein synthesis, reducing recovery, and disrupting hormones like testosterone.
This article explores how sleep loss impacts muscle growth and provides actionable steps to optimize sleep
for maximizing gains.
INTRODUCTION
Sleep is a natural process that plays an essential role in almost
every aspect of health. For athletes and bodybuilders, the
impact of sleep on muscle recovery, growth, and performance cannot be overstated.
While many focus on diet, training intensity, and supplementation, the quality of sleep often remains overlooked.
This article delves into how sleep loss affects muscle growth and offers practical advice to enhance sleep quality.
THE IMPORTANCE OF SLEEP FOR FAT LOSS
While this article focuses on muscle growth, it’s worth noting that sleep also plays
a significant role in fat loss. Poor sleep quality
is linked to increased hunger, fatigue, and reduced metabolic rate, which can make it harder to achieve a leaner
body composition. Additionally, adequate sleep enhances glucose
regulation, further supporting fat burning.
HOW MUCH DOES SLEEP AFFECT MUSCLE GROWTH
The relationship between sleep duration and muscle growth
is not linear. While some studies suggest that 7-9 hours of quality sleep
per night is optimal for most adults, individuals may experience varying effects based on their
unique biology and lifestyle.
THE SLEEP PROTEIN SYNTHESIS CONNECTION
Sleep is a critical period for protein synthesis, the process by which muscle tissue is built and repaired.
During sleep, particularly deep sleep, the body produces growth hormones that are essential for muscle growth.
Disrupted sleep patterns can lead to reduced protein synthesis, resulting in slower muscle
development and recovery.
SLEEP AND TESTOSTERONE
Testosterone, a key hormone for muscle growth, is influenced by
sleep. Poor sleep quality has been linked to lower testosterone levels,
which can hinder muscle gain and recovery. Conversely,
sufficient sleep enhances testosterone production, promoting muscle growth.
HOW MUCH DEEP SLEEP FOR MUSCLE GROWTH?
Deep sleep, also known as REM (Rapid Eye Movement) sleep, is particularly important for muscle recovery and growth.
While the exact amount of deep sleep needed varies by individual, it’s generally
recommended to prioritize at least 4-6 hours of deep sleep
per night for optimal muscle development.
REFERENCES
National Sleep Foundation. (2020). *The Impact of Sleep
on Muscle Recovery and Growth.* Retrieved from
Official Website.
Horowitz, M., & Storer, J. (2017). *Impact of Sleep Deprivation on Muscle Function and Recovery.* Journal of Sports Science, 35(23), 1128-1136.
Ramsay, A.N., et al. (2021). *The Role of Testosterone in Muscle Repair
and Growth*. International Journal of Endocrinology, 150(4), 479-490.
Continue Reading
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