Growth hormone (GH), sometimes called Human growth hormone (HGH)plays a powerful role in the way your body grows, recovers and remains skinny. Although it is mainly famous for helping children grow, GH continues to be essential in adulthood – supporting muscle repair, fat metabolism and overall physical performance.
In the world of health and physical form, GH is often associated with sports and anti-aging performance. But before considering extreme interventions, it is important to understand how Your body naturally produces GHWhat factors improve or delete it, and what signs can suggest an imbalance.
This article breaks down:
- What GH is and what he does
- Why this counts for physical form, fat loss and muscle recovery
- How to naturally increase GH levels
- That knowing about imbalances and GH tests
Supported by scientific research and written for professionals and readers concerned with their health, this guide will help you make informed decisions on your hormones and your health.
What is growth hormone?
Growth hormone (GH)also known as somatotropinis a peptide hormone based on protein secreted by the Gland prior to the pituitary gland. He plays a vital role in Growth, fabric repair, body composition, metabolism and physical performance.
GH is particularly active during:
- Childhood and adolescence (for height and bone growth)
- Sleep and exercise (for fabrics and metabolic regulation)
- Recovery of an intense injury or physical effort
It works in synergy with other hormones like Insulin 1 growth factor (IGF-1),, testosteroneAnd thyroid hormones To regulate anabolic processes in the body.
Key growth hormone functions
1. Stimulates muscle growth and repair
GH promotes protein synthesis and stimulates IGF-1improving body capacity to Build lean muscle mass And repair fabrics – criticisms for athletes and fitness lovers.
2. increases fat metabolism
Growth hormone mobilizes fat stores (in particular visceral fat) by stimulating lipolysis—The ventilation of fat for energy. It improves body composition without affecting the lean fabric (Ho et al., 1989).
3. supports bone density and growth
GH plays a central role in the increase bone mineral densityEspecially during young people. It also helps calcium retention and improves bone force in adults (Mazziotti et al., 2006).
4. improves recovery and healing
It accelerates the repair of the tissues after the injury or after a high intensity exercise, especially during Slow wave sleep (Deep sleep), when GH’s secretion culminates (van Cauter et al., 2000).
5. Regulates metabolism and blood sugar
GH affects Glucose metabolismIncrease short -term blood sugar by reducing insulin sensitivity. Long -term and balanced GH levels are essential to Metabolic flexibility.
When and how GH is released
Growth hormone is released in pulsatile gustsEspecially during:
- Deep sleep (about 60 to 90 minutes after falling asleep)
- Intense exercise (especially resistance training and HIIT)
- Caloric crack or restriction
GH secretion decreases with age, especially after 30 years, but lifestyle factors can Optimizing the natural production of GH.
Signs of hormonal growth imbalance
De GH deficiency (adults)
- Decrease in muscle mass and strength
- Increase in abdominal fat
- Fatigue and bad recovery
- Insulin resistance
- Reduced bone density
- Weak mood or bad concentration
Excess of GH (for example, acromegaly)
- Hands / widening feet / Face bone
- Joint pain, thickened skin
- Cardiovascular strain
- Sleep apnea
- Headache or vision problems (due to the pituitary tumor)
Always consult an endocrinologist if you suspect hormonal imbalances.
How to increase growth hormone naturally
1. Prioritize deep sleep
Most GHs are secreted during Step 3 (Slow wave) Sleep. To optimize this:
- Sleep 7 at 9 a.m.
- Maintain coherent bed hours / wake
- Avoid screens 60 minutes before bed
2. Training with intensity
Exercise is a powerful trigger for GH:
- Resistance training (compound elevators6–12 repetitions)
- Hit and sprints (30–60 second intervals)
- Avoid overtraining, which can blunt GH’s release
A study has shown that GH increases in Until 500% after the yearEspecially in unusted individuals (Godfrey et al., 2003).
3. Try the intermittent fasting
Fasting for 16 to 24 hours can considerably increase GH levels. This answer is amplified by:
- Decrease in insulin
- Increase in Ghrelin (which supports GH secretion)
4. Maintain healthy body fat levels
Obesity is associated with Secretion of GH deletedparticularly visceral fat (Björntorp, 1991). The very loss of 5 to 10% of body weight can normalize GH rhythms.
5. Avoid high sugar consumption before bedtime
Insulin peaks can remove the release of GH. Avoid refined end -of -evening carbohydrates can improve during the night hormonal balance.
Fitness growth and performance hormone
Athletes and bodybuilders often explore GH for his anabolic potentialbut The use of exogenous GH is prohibited in professional sports and involves risks such as:
- Carpal tunnel
- Water retention
- Joint and muscular pain
- Glucose intolerance
Instead, the emphasis should be placed on Improvement of the natural production of GH Thanks to intelligent training, recovery and nutrition.
GH test and clinical use
Growth hormone tests Generally include:
- IGF-1 blood levels (stable marker for GH production)
- GH stimulation tests using insulin or arginine (if a deficiency is suspected)
GH clinical therapy is reserved for:
- Pediatric growth failure
- GH deficiency in adults due to pituitary problems
- AIDS muscle waste
It is Not recommended for the general improvement of administration or athleticsUnless under strict medical supervision.
Conclusion
Growth hormone is one of The most influential hormones For muscle growth, fat metabolism, recovery and overall vitality. While synthetic GH is used in medical scenarios, most people can Maximize natural GH levels through:
- Deep sleep
- Intense and consistent training
- Strategic fasting
- Clean nutrition and stress reduction
Understanding GH allows you to make better choices in your training and recovery and to improve your body composition and your long -term health.
References
- Van Cauter, E., Leproult, R. and dish, L. (2000). Age -related changes in slow wave sleep and REM sleep and relationship with growth hormones and cortisol in good healthy men. Jama.
- Godfrey, RJ, Madgwick, Z., and Whyte, GP (2003). The hormonal growth in growth induced by the exercise in athletes. Sports medicine.
- Ho, ky, et al. (1989). Fasting improves the secretion of growth hormones and amplifies the complex rhythms of the secretion of growth hormones in humans. J Clin Invest.
- Mazziotti, G., et al. (2006). Growth hormone, IGF-1 and bone: pathophysiological and clinical aspects. Bone.
- Björntorp, P. (1991). Metabolic implications for body fat distribution. Diabetes care.
