BUT, to grow, you HAVE to have the required fuel and energy. If you aren’t hitting your macros or eating enough to grow, you’ll spin your wheels. So I’d get the meal in, lose the hour of sleep.
As I stated, the person is at maintenance calories if they go to bed an hour early. Every day, you burn different amounts of calories so I think there will still be plenty of recovery to build muscle without the additional meal and the extra sleep.
Obviously, this is not going to be ideal doing this consistently and adjustments will have to be made to fit the calories in earlier, but that takes away from the discussion. [/quote]
I guess I’m confused then. Are you saying this is happening to the person consistently in this hypothetical? Or is this probably a one time thing? One time thing, I choose sleep. Multiple times… Food.[/quote]
I should have planned out my post a bit better lol. Let’s say it is a consistent thing so we can talk about the benefits of extra sleep vs extra food. [/quote]
Ok then, I’ll argue that if it’s a consistent thing, then food > sleep.
Getting more sleep is obviously beneficial. You’ll likely feel better, be stronger, more alert, all that. If we are discussing just getting stronger, then yeah I’d probably go with sleep.
But for muscular gains, eating at maintenance (true maintenance for this hypothetical) will result in no significant muscular growth IMO. Yeah, you can recomp to a degree, but even that usually takes carb cycling and such into account, and for this scenario we aren’t really talking about making adjustments daily to make up for the meal vs sleep thing. Your body NEEDS some kind of surplus to build muscle. If it’s truly maintenance, and you’re breaking even every night, I think you’ll basically just spin your wheels if trying to make optimal muscular gains.
Sleep is important, but an hour of sleep lost isn’t going to be the death of anyone. lol. Your body can adjust to less sleep, and compensate. Your body can’t manufacture more calories. Oh, and the whole GH release while sleeping and such, I’m not giving that any real consideration, because an hour lost of GH or whatever natural hormones are released during sleep is going to be minimum at best. The only real value IMO of sleep is for CNS recovery and such, not so much growth.