Cortisol is the main stress hormone, which stimulates the development of catabolic processes in the body, promotes the destruction of protein structures, the gain of fat mass and an increase in sugar levels in the circulatory system.
Cortisol is secreted under the influence of external and internal stress factors: physical exertion, hunger, panic, etc. This stress hormone is necessary for the body to urgently mobilize nutrients, for example, when exposed to prolonged stress on the body, protein tissue breaks down into amino acids, and glycogen into simple sugars (glucose). The amount of sugar and amino acids in the blood increases, due to this, in a critical case, the body will be ready to quickly restore energy costs and damaged tissues.
When building muscle mass, large amounts of cortisol in the blood have a negative effect on growth, so most sports nutrition products are generally designed to reduce the effects of cortisol and stimulate anabolic processes.
Controlling cortisol secretion
in the adrenal glands
The last component of the HPA system (hypothalamic-pituitary-adrenal system) - the adrenal glands produces cortisol, and this production process in the absence of stress factors is due to diurnal changes (the maximum level of the hormone is noted immediately after waking up - in the morning, then the hormone level gradually decreases by throughout the day to a minimum towards night). Cortisol has a number of other functions, for example, maintaining water-salt balance, regulating blood pressure, normalizing blood sugar levels, forming adipose tissue, anti-inflammatory effect, suppressing the immune response. Cortisol is closely related to the action of ACTH (corticotropin), which is produced in the adenohypophysis. The binding of ACTH to corticotropic receptors promotes the production of cortisol. The latter suppresses the production of substances that stimulate its own secretion due to feedback that inhibits the production of ACTH by the pituitary gland, plus it also modulates the level of corticorelin and vasopressin in the hypothalamus. Such feedback eliminates the possibility of fairly long-term and non-periodic changes in the processes of cortisol production. Corticorelin and vasopressin are formed in the paraventricular nucleus of the hypothalamus, and they are also involved in the regulation of corticotropin production. Corticorelin is a peptide that includes 42 amino acid residues. It has a powerful stimulating effect on the synthesis and production of ACTH and is able to interact with specific corticorelin receptors. The intracellular impulse is formed and transmitted due to the second messengers of the enzyme cAMP-dependent protein kinase. It is implied that increased production of corticorelin is of particular importance in increasing the concentrations of cortisol and corticotropin during stress of various etiologies. Vasopressin is a peptide that includes 9 amino acid residues and interacts with special ACTH cell receptors (U receptors). This relationship promotes the stimulation of protein kinase C second messengers and the production of corticotropic hormone. Corticorelin and vasopressin are produced in the median eminence region of the hypothalamus. Vasopressin acts synergistically on corticorelin, thereby increasing the rate of ACTH production during periods of stress. In addition, vasopressin is the main regulator of water-salt balance and, in addition, has a strong vasoconstrictor effect (that is, it promotes pronounced vasoconstriction).
It is also assumed that there are additional stimulants and inhibitors that affect the rate of ACTH production. Many other hormones, cytokines, and neurotransmitters affect the HPA axis through their effects on corticorelin and, to some extent, vasopressin. There is evidence that leukemia inhibitory factor has a stimulating effect on the production of ACTH in the pituitary gland, while the physiological role of other factors affecting the HPA system has not yet been determined.
Monitoring cortisol concentrations
under the influence of physical factors
(training load)
Similar to other stress factors, high-intensity training has a powerful stimulating effect on the pituitary-hypothalamus-adrenal axis. An increase in the concentration of cortisol in the blood is observed even with an increased rate of its elimination from the body. Pre-competition stress can contribute to an increase in the concentration of the hormone, and mental stress before weight training, as a rule, helps to enhance production processes in response to training stress.
Clinical trials and animal studies demonstrate the important role of corticorelin and vasopressin in the processes of corticotropin production stimulated by exercise. Taking into account the difficulties in measuring corticorelin concentrations, most studies have found an increase in its concentration in the blood after training stress. Duration of training may be an important aspect that may explain differences in the final results of studies. When performing exercises and systematically administering corticorelin in sufficient quantities, experts noted a significant increase in the concentration of ACTH and cortisol, in contrast to unchanged indicators in the control group. This fact tells us that there are unidentified factors that have a significant effect on ACTH production during exercise. In the human body, short-term and intense physical activity, as well as long-term training with intensity (70-90% of VO2max) occur simultaneously with an increase in the concentration of vasopressin, cortisol and corticotropin in the blood. The rate of increase in vasopressin concentration affects the degree of suppression of stimulation of the HPA system by glucocorticosteroids (GCS). In a group of 10 young men who trained with weights, after parenteral administration of corticosteroids (dexamethasone was administered), 4 participants showed a fairly large increase in the concentration of cortisol and ACTH some time after training. Plus, in these men the amount of vasopressin in the blood was 6 times greater, unlike the other subjects, in whom the use of GCS had a depressing effect on the growth of cortisol and ACTH. Further experiments involving people who did not experience the inhibitory effect of GCS recorded the highest concentration of cortisol under the influence of psychological stress. Experiments of this kind help to determine the person whose physiological response of the HPA system to various stress factors is most pronounced. Changes in the concentration of vasopressin in the blood are similarly associated with changes in blood osmotic pressure, and the increase in vasopressin levels during high-intensity training is more pronounced than could be due to changes in blood osmotic pressure alone. An increase in blood vasopressin concentrations influences osmotic pressure during long-term exercise at 80-95% intensity, but this interaction is negated during graded exercise to fatigue. Another factor in increasing vasopressin production may be a reduction in circulating blood volume.
Beta-endorphin, derived from POMC (pro-opiomelanocortin), is a complex opioid peptide. Until recently, it was assumed that it is produced in a 1:1 molar ratio with corticotropin. Studies have been conducted that examine the nature of changes in beta-endorphin production caused by exercise. The main drawback of these experiments is that in the case of diagnosis using RIA (radioimmunoassay) methods, beta-lipotropin and beta-endorphin have complete cross-immunoreactivity. Consequently, the bulk of the biological material determined in the study of beta-lipotropin will probably not show its opioid properties. The use of the most accurate RIA techniques has revealed that in a normal physiological state, without exposure to stress factors, p-endorphin is not detected in many people.
Endogenous beta-endorphin during resistance training is identified in the general bloodstream in only half of the subjects and is a small part of the beta-endorphin-immunoreactive biological substance. Thus, it can be assumed that training stress increases the concentration of intrinsic opiates. The administration of opioid receptor antagonists (for example, naloxone) promotes an increase in the effort applied to weights during physical activity. Recent research results describing the increased level of opioid peptides of central action on the body of athletes have revealed that the amount of endorphins in the blood depends on the degree of adaptation of a person to stress, as well as on the systematic influence of training stress. The physiological concentration of beta-endorphin in the blood depends on the use of opioid receptor antagonists and further changes in the corticotropin index, which refers to parameters of the level of endorphins in the body. Stimulation of one's own opioid proteins (i.e., endorphins) leads to improved mental state noted after exercise. In addition, it is likely that these substances also have something to do with the development of menstrual irregularities caused by intense exercise.
Exposure to intense
and long-term training on the body
Short-term training loads at an intensity level of about 65% of VO2max promote the production of corticotropin and cortisol, and the level of their production is directly dependent on the intensity of training. High-intensity physical activity lasting only 60 seconds leads to stimulation of the production of corticotropin and cortisol. Short-term physical activity with submaximal weights does not have a stimulating effect on the HPA system, even during training at elevated temperatures. Physical activity for 15 minutes at 50% intensity does not lead to an increase in cortisol concentrations, while a similar workout with increased intensity up to 75% of the maximum activates an increase in cortisol and corticotropin levels. Under conditions in which the subjects trained with a stepwise increase in load (1 step – 10 minutes) starting at 40% of VO2max, an increase in ACTH concentration was noted only after doubling the intensity. 60 minutes after aerobic exercise with an intensity level of about 75% of the maximum, an increase in cortisol concentration was observed, in contrast to its indicators in a calm state, while a subsequent increase in vasopressin, corticorelin, cortisol and ACTH occurred only after a constantly increasing progression of the training load. When measuring the concentration of cortisol in the salivary fluid, an increase in the level of the hormone after a training session lasting about 1 hour was observed only at an intensity level of 75% of VO2max, and was not observed at an intensity level of 50-65%, with a training duration of about 40 minutes, an increase in the level of cortisol in the salivary fluid fluid was also not recorded (even during high-intensity exercise).
These studies most closely account for other clinical trial results in which training intensity was at or slightly above the anaerobic threshold. Namely, it was found that physical activity with a relative degree of stress (below the anaerobic threshold) does not lead to stimulation of the HPA system. With a gradual increase in the intensity of exercise, an increase in the concentrations of beta-endorphin and ACTH in the blood is observed only after a significant increase in the anaerobic threshold.
In most of these experiments, scientists were unable to detect an increase in cortisol concentrations under the influence of low-intensity physical activity; running a marathon led to a similar increase in cortisol concentrations as during short-term interval exercise with a high degree of intensity. After completing a marathon, the level of cortisol in the blood is significantly higher than its concentration at rest. Skiing over a 70-kilometer distance similarly increases cortisol levels in the blood. It is assumed that stimulation of the HPA system during prolonged low-intensity physical activity is dependent on the hypoglycemic state that develops during aerobic exercise. In 7 athletes who performed low-intensity exercise for 12 hours, there were no changes in the concentrations of cortisol, corticotropin and corticorelin, even while maintaining sugar levels at physiological levels. Experts have suggested that the body has a lower limit for blood glucose levels of at least 3.3 mmol. In previous studies by the same researchers, the stimulating effect on cortisol and corticotropin levels during low-intensity cycling exercise for 180 minutes was observed only in the last minutes of exercise, that is, when glucose levels were close to the lower limit.
Dependence of cortisol secretion
from the time of the training session
The physiological response of the HPA system to exogenous and endogenous stimulation depends on the initial concentration of cortisol. For example, the increase in cortisol may sometimes be less pronounced after waking up (at the time when its daily concentration should be maximum). It is likely that this is due to the presence of feedback. In subsequent studies, it was found that although the initial value of cortisol in the blood was high and its maximum level after training was observed at 7 a.m., the increase in cortisol, in contrast to control values, was highest when training was carried out at midnight . However, a comparative analysis of the curve area on the graph and daily changes in a calm state in women who played sports at different hours did not reveal any differences in the nature of cortisol production. With all this, if 2 identical workouts were carried out over the course of a day, hormonal changes (in particular, cortisol and corticotropin) in the second case were more significant than after the first workout.
Type of physical activity
Compared to moderate-intensity cycling on a stationary bike, barbell squats and interval training on a stationary bike at near-maximum intensity lead to changes in cortisol levels. Analysis of changes in this hormone during rowing led to inconsistent results. Despite the increase in cortisol concentrations in the blood after rowing in a machine with maximum intensity and after a 16-kilometer interval swim, revealed in one of the experiments, in further studies, experts were unable to prove an increase in cortisol levels in the blood under the influence of the load created on the rowing machine. , at maximum intensity. Similar observations were recorded when no changes in blood cortisol concentrations were observed during a low-intensity rowing exercise for 120 minutes. After kayaking distances (20 and 45 km), there was an increase in cortisol concentration, however, it was more pronounced when swimming a 45-kilometer distance. for 40 minutes leads to an increase in the concentration of cortisol in the blood at water temperatures above human body temperature. Stimulation of the hypothalamic-pituitary-adrenal axis may depend on the effects of resistance training, as well as on the influence of aerobic training. Unlike strength training at maximum (100%) intensity, moderate intensity does not significantly increase cortisol levels. It is obvious that 3 sets performed will lead to the greatest increase in cortisol concentrations, as opposed to performing one set.
Dependence of cortisol levels
by age
In mature men, after strength training, including bench press, barbell squats and leg press in a machine, there is an increase in the level of cortisol in the circulatory system. Along with this, a similar reaction is not observed in women and the elderly, and in both sexes. Unlike other men, men of the older age group with a low level of adaptation show reduced levels of cortisol, while in people of different ages with a good level of training the concentration of the hormone was high. Regardless of the training indicator, there is a reduction in the range of changes in cortisol concentration under the influence of physical activity. In a study of changes in the level of this hormone under the influence of physical exercise with almost maximum intensity and a duration of 40 minutes in men, no age-related differences were identified.
Gender differences
cortisol production
In people, regardless of gender, with the same body weight and adaptation to stress, no differences were found in the range of changes in cortisol concentrations after training on an exercise bike with 50% intensity and a duration of 1.5 hours. Similar results were obtained after training using a treadmill for a 35-minute session. It was also not possible to identify differences by gender during the analysis of changes in the concentrations of corticotropin and cortisol both during simple running and when using a treadmill with specific exercises. Based on this, it can be found that women, like men, have a similar pattern of cortisol production during aerobic training. Along with this, after the use of GCS, changes in the concentration of vasopressin and cortisol in the blood under the influence of high-intensity physical activity (95-100% of VO2max) in women’s bodies began to appear more pronounced, which indicates a wide range of changes in vasopressin or a decrease in the sensitivity of the feedback system to GKS. Black women have increased levels of corticotropic hormone (ACTH) when exposed to training loads, however, the level of cortisol in the body does not depend on skin color and race.
The nature of cortisol production
at different heights
In various studies that examined the effects of exercise at different altitudes, increases in blood cortisol levels were observed at medium and low altitudes, while increases in ACTH production were observed only at very low altitudes. During a comparative analysis of the physiological response in athletes using interval training at sea level, as well as at an altitude of 1.5 km from the sea, no significant differences in the range of changes in cortisol concentration were revealed. Along with this, at an altitude of 1.5 km, the most pronounced central nervous system response was recorded in the experiment participants. Athletes involved in long-distance running, during adaptation to the upcoming competitions, which will be held at high altitude, recorded an increase in the initial concentration of cortisol, which increased significantly after the end of the marathon. Similar changes were observed in healthy people who voluntarily participated in an expedition in the mountains. Despite maintaining the daily rhythm of hormone production, the inhibitory effect of GCS was not observed in 25% of subjects. As a result, it can be assumed that during adaptation to low pressure conditions, the concentration of cortisol increases in a calm state, but the rate of its production under the influence of physical activity does not depend in any way on altitude.
Influence of nutritional pattern
for cortisol
Several experiments have been conducted that examined dietary patterns and their effects on cortisol levels before, after, and during training. Eating carbohydrates during long runs or moderate-intensity cycling helps reduce the cortisol response. Similar information was found by scientists, which stated that the use of a solution of glucose and minerals 250 ml every half hour during jogging at moderate intensity and duration of about 2 hours suppresses the increase in cortisol concentrations that occurred in the control group that consumed plain water . When consuming a carbohydrate solution, in contrast to plain water, along with a decrease in the production of cortisol and corticotropic hormone, an increase in speed performance was detected during a 5 km race after 2 hours of cycling.
With the same calorie content, after 3 days of the keto diet, there is an increased concentration of cortisol before and after physical training (unlike the control group, which ate according to a different plan). Glycerol, proposed as an additional substance to maintain water intake during physical activity, has no effect on the increase in blood cortisol concentrations after exercise on a stationary bike with an intensity level of 75% of VO2max and a duration of 60 minutes with a further increase in load to failure.
Creatine monohydrate is a fairly common sports supplement among people involved in sports. Short-term use of creatine for one week does not affect cortisol levels during intense strength training lasting 1 hour, however, in rare cases, there may be a tendency for the body to increase cortisol concentrations. A balanced diet, the use of nutritional supplements, and placebo drugs do not directly affect the reduction of cortisol levels within 24 hours after training.
My respect, dear readers! Quite often in our articles we talked about muscle growth factors and nutrition for building them, but we hardly mentioned a word about anchors, which can negate your entire training process. We will talk about one such anchor today, and its name is the hormone cortisol. Almost all bodybuilders fear it like fire and consider it truly enemy number one in the matter of muscle anabolism. Whether this is true or not, we have to figure it out in this note.
So, take your seats, we're starting.
The hormone cortisol: chemistry and biology and its role in gaining muscle mass
You should already have a pretty good understanding of hormones, because we have already looked at such of them as and. Cortisol stands apart from these hormones, since its actions can hardly be considered constructive; rather, on the contrary, it has a more destructive side.
Many bodybuilders are afraid of this “destroyer”. Yes, indeed, it’s very difficult to call this hormone a friend, but I certainly don’t dare call it an enemy. Why? Let's find out further.
Now I may be destroying the idea of many people about how to acquire big muscles and a sculpted body. In all the textbooks we are told that we need to train technically and recover well - this is really so, let’s exhale :). However, I would also add to these postulates the ability to manipulate (manage skillfully) by its hormonal background, i.e. secretion of anabolic and catabolic hormones.
Any athlete (regardless of whether he is a bodybuilder or a fitness specialist) should try with all his might to suppress and stop the body’s attempts to destroy muscle mass. In particular, it is necessary to constantly monitor and keep a tight rein on the secretion of a hormone such as cortisol.
The hormone cortisol - what is it?
Cortisol is a glucocorticoid disruptor hormone that is secreted by the adrenal cortex in response to physical/emotional stress (fatigue). The task of cortisol is to have a “calming” effect on the body in the event of a stressful situation, i.e. force him to suppress the immune response and stop reacting “painfully” to the problem.
Hormone cortisol: effects
Effects of cortisol:
- increased breakdown of proteins/fats/carbohydrates;
- interference in the processes of construction of protein structures;
- increased cellular metabolism;
- strengthening the synthesizing function of the liver;
- vasoconstriction;
- increased blood pressure;
- anti-inflammatory effect.
In the process of increasing the secretion of this hormone, protein synthesis sharply decreases. This metabolic shift occurs as the body searches for an alternative fuel source. And cortisol is designed to solve this problem.
During intense exercise or periods of fasting (malnutrition), blood glucose levels decrease. The destroyer hormone wastes no time and begins to actively trigger the process of muscle fiber breakdown. As a result, amino acids from muscles can be used for the synthesis of glucose molecules in the process of gluconeogenesis (synthesis of glucose from non-carbohydrate residues). In general, the hormone is designed to mobilize the simplest nutrients: it receives amino acids as a result of the breakdown of proteins, and receives glucose from glycogen.
The body is a thinking and self-regulating system, so once it has experienced stress, it increases the level of glucose and amino acids in order to provide itself (in the future) with building material for recovery. When the human body is “under stress,” it cannot afford to waste energy, therefore, by triggering the breakdown of protein, cortisol simultaneously stops its synthesis. After all, you must admit that breaking and then building is nonsense.
Let's take a closer look at the mechanisms of cortisol production.
Hormone cortisol: mechanisms of production
In the body everything starts from the head, i.e. with the central nervous system. Reacting to external influences (stress, loads, etc.) The “skull” sends nerve impulses to the hypothalamus. The response is the secretion of a special hormone, which is transported with the blood to the pituitary gland. All this stimulates the release of corticotropin (ACTH hormone). The latter, once in the general bloodstream and adrenal glands, causes the secretion of cortisol by the adrenal cortex (see image).
This destructive hormone reaches liver cells, penetrates their cytoplasm and establishes a connection with special proteins. They are responsible for feedback – the body’s reaction to cortisol and the external causes that caused it.
The response is:
- increased glucose synthesis in the liver;
- slowing down the breakdown of glucose;
- synthesis of proteins in tissues (including muscle).
From all of the above we can draw a simple conclusion. As a result of stress, the body tries to save available energy resources (reduce their consumption by muscle tissue) and make up for what was lost (liver glycogen storage can be easily used as an easily mobilized energy source).
Note:
The body of a healthy man produces up to 25 mg of cortisol per day, as a result of stress this figure can reach 250 mg. 90 minutes is the time it takes to be eliminated from the body 1/2 initial amount of cortisol.
The hormone cortisol and exercise: muscle breakdown
Why does cortisol destroy muscles? Quite an interesting question, if you don’t go into chemical details, then in a nutshell this process can be described as follows.
When the level of cortisol in the muscles increases, the mechanism of tissue destruction is triggered, i.e. muscle cells break down to their simplest components (amino acids and glucose), capable of being absorbed by the body. Stress increases blood pressure, which speeds up the flow of large amounts of free glucose into the brain. (obtained during decay). All these processes ultimately cause “adrenaline shock” - a sudden, sharp surge of energy, and the body experiences enormous stress.
Many of you who have read this far have probably already disliked cortisol. However, here it is worth understanding that although this hormone is a trigger for the massive destruction of muscle cells, it is its excess in the blood or its constant deficiency that is dangerous for the bodybuilder’s body.
For example, a constantly high concentration of this hormone leads to causeless stress, increased irritability and metabolic disorders. The latter, most often, manifests itself in the form of obesity or increased fat deposition in problem areas of a person (men – stomach, lower back; women – hips).
Note:
Excess stress hormone most often occurs due to persistent athlete overtraining syndrome.
In turn, a lack of cortisol in the body will lead to the inability to train effectively. Because it has a strong anti-inflammatory effect and greatly promotes muscle relaxation after physical activity. If there is not enough cortisol in the blood, your muscles after working with weights (numerous micro-fractures and injuries) will experience severe inflammation and pain.
Thus, we can conclude that there must be a golden mean in everything.
It will be useful to know that in the first minutes of physical activity the level of stress hormone increases to 60-65 units, then decreases to approximately 30 . After 50 minutes of training, its level begins to rise again.
Now let's talk about the training itself.
Hormone cortisol: training
From the graph above we can conclude that the ideal time for training is the period in 45-50 minutes. Outside this time zone, cortisol levels rise and the body starts destruction processes.
Keep this in mind when creating yours.
Stubborn statistics say that 9 from 10 Amateur jocks have increased levels of stress hormone. If you dig deeper, you can understand that there is nothing surprising in this. After all, usually “worldly” people come to the hall, which means everyone has their own personal problems, stressful work (monster boss), studies (session failed) and so on.
All these are far from ideal conditions for training. It is this combination that gives rise to low performance among amateur beginners.
Note:
You must either completely isolate yourself from the outside world at least for the period while you are in the hall. Or give up everything and surrender only to the hands of bodybuilding, as bodybuilders of the golden age did, in particular Arnold. Did you know that a week before the start of the Mr. Olympia tournament, the terminator’s father died. He was asked if he could come to see him off on his last journey. He calmly replied: “no, I can’t do that, I have a tournament.” Arnie understood that such stress would not allow him to win and made a decision that seems blasphemous to us.
If you like intense strength training and are afraid that this kind of training will negatively affect your results, don’t worry. Yes, cortisol levels may increase by 50% , however, this is not the ultimate truth, because the mechanism and profiles of its secretion are very complex and do not fit into theory and numbers.
The level of cortisol constantly changes throughout the day, so its increased secretion as a result of external factors (heavy loads, etc.)– this is an indicator of the stability and accuracy of the athlete’s endocrine system. Timely response (in the form of a sharp increase in cortisol concentration after exercise) the body is a completely normal reaction of the body.
Many when pumping up the press from 6 cubes blame cortisol for the accumulation of belly fat in the belly area. In fact, stress hormone affects the amount of visceral fat (surrounds internal organs), not subcutaneous. Therefore, if you don’t see any cubes, then it’s time.
The hormone cortisol: methods for reducing it
We have already realized that under the influence of stress, hormonal levels change. But we will find out how it changes and what effect nutrition has on this change.
Immediately after training, many people like to replenish their reserves: with water (1, placebo), carbohydrates ( 2 ), amino acids ( 3 ) and carbohydrates+amines ( 4 ) . Results between short-term (immediately after training) and long-term consequences (later 3 months) in changes in hormone secretion are presented below.
The graph shows that the percentage of fat loss is approximately the same for everyone. The greatest increase in muscle mass was achieved 4 group. The change in the level of cortisol secretion is clearly demonstrated in the following image.
Post-workout cortisol levels increased by more than 50% (placebo group). And the “amino acids” group remained unchanged. Carbohydrates obtained in a post-workout drink reduced the secretion of stress hormones (groups 2 And 4 ) . When taking carbohydrates (glucose from sports drink) The body does not need to create sugar itself, so cortisol levels do not increase.
Analyze the graphs and draw your own conclusions about what is best for you to consume after training. However, remember, over time, the muscles get used to the load and respond to them with less and less cortisol release, even without sports nutrition.
Note:
Human muscles contain more cortisol receptors, so when the body stops exercising, muscle breakdown occurs at an accelerated rate. Conclusion - train hard, intensely, with correct technique (without) and not very often. The exercise should work muscles, not tendons.
Well, we’ve come to dessert, namely to recommendations that will help you reduce (or at least control at the proper level) the concentration of cortisol in the body. So, write down:
Tip #1.
In order not to succumb to the catabolic effect of cortisol, it is necessary to reduce the secretion of this hormone and at the same time increase the production of the opposite - anabolic ones. Shift the overall balance towards protein synthesis carried out by anabolic hormones - testosterone, growth hormone, insulin, iGF-1. Enhance secretion naturally and through dietary supplements.
Tip #2.
Increase your daily caloric intake and increase the protein content in your diet (With 2 before 2,5 gr). Try to maintain a 1:1 ratio of Omega-3 to Omega-6 fats (i.e. equal shares).
Tip #3.
Branched chain amino acids (leucine, isoleucine and valine). If you are familiar with sports nutrition, then include it in your diet. 5-10 g BCAA. Mix them with simple carbohydrates ( 30 g) and consume in liquid form directly during training.
Tip #4.
Take vitamin C before training ( 1-2 g) and garlic. Let the whole audience “smell” that today you have decided to lower your cortisol level using your own means :).
Tip #5.
Go to the pharmacy and buy rosea radiolla extract - a tonic that increases your resistance to adverse external influences.
Tip #6.
Pay enough attention to rest and recovery. Sleep at least 8 hours. Visit various relaxing treatments: spa, cedar barrel, massage, etc.
Tip #7.
Say no to overtraining. Training no more 45-60 minutes.
Tip #8.
Don't sweat the small stuff and try to avoid stressful situations/people. Thumbs up and smile from ear to ear!
Well, dessert has been eaten, let's sum it up.
Afterword
Today we devoted an entire article to such a hormone as cortisol. The main conclusion you must draw is that the hormone is not as scary as it is made out to be. Of course, you need to fight its catabolic activity, but you shouldn’t overdo it and spend too much time on it. The body itself will tell you what to do and when, your task is not to sleep through these signals.
That's all, I was glad to write for you. Until we meet again, come back often, you are always welcome here!
PS. We don’t limit ourselves to reading, write down questions and comments - leave your mark on history!
I wanted to share my old article, but it has not lost its relevance. The article is intended more for beginners... maybe someone will be interested. The article is a year old and I have not edited it.I would like to talk about a simple and accessible way to combat increased cortisol secretion caused by training load. Many people know that cortisol is the worst enemy of a bodybuilder, putting an end to all attempts to build more muscle mass, and even leading to the accumulation of fat in the abdominal area, hiding your hard-earned abs from others. However, despite what I want to tell you has been known for a long time, thoroughly studied and double-checked, my experience of regularly visiting the hall, observing its visitors and communicating with them gives me reason to say that many amateurs only know about the existence of protein and amino acids, This is where their knowledge in the field of proper and effective nutrition for athletes is limited. So, first we should understand that the enemy for us, athletes, is not cortisol itself, but its excessively increased secretion. Directly during training, we need an increase in cortisol secretion, just the opposite. Why? Cortisol is a glucocorticoid hormone produced by the adrenal glands in response to the body's increased needs for physical, mental work and coping with stress. Any stress (physical and emotional) leads to increased and even enormous secretion of cortisol; under the influence of severe stress, the concentration of cortisol in the blood can increase tenfold. What happens? Protein structures are destroyed, including muscle tissue, glycogen contained in muscles, as well as adipose tissue. When destroyed, they leave their homes and enter the bloodstream, from where they enter the liver. In the liver, glucose is formed from these compounds, which is the main source of energy necessary to counteract stress. Simply put, if you need to cope with intense physical activity, do a large amount of work - lift heavy weights, run quickly and for a long time, cortisol will provide energy to the body, which will convert it into energy as quickly as possible, without sparing the tissues of your body, in order to SAVE!! ! If you ever have to flee in an open field from a bull that has suddenly gotten loose from its leash and is aggressive, despite the fact that a few seconds ago it was your antics in front of it that caused this aggression, then having run a kilometer over rough terrain in just a couple of minutes and having climbed a saving high tree, you will thank cortisol for providing you with an extremely high amount of energy, which allowed you to set this speed record. That is, cortisol during training is not evil, but good, but... in everything positive, unfortunately, this “but” appears.. At the end of the training, the increased background of cortisol remains at a high level, continuing to “burn” our tissues during rest. body, especially muscles, converting amino acids of muscle tissue into glucose, although at this time we need something completely different, we need to restore the resources spent during training and over-recover, making progress in increasing endurance, muscle mass and strength. And it is precisely this increased secretion of cortisol that we should fight, which I will talk about now. This can be done without even resorting to hormonal drugs.
Consuming carbohydrate drinks during exercise. A carbohydrate-based drink taken during an intense workout helps increase blood glucose levels, which in turn signals the body to reduce the secretion of cortisol, since a drop in blood glucose levels signals the body about a state of stress caused by a lack of energy. The stronger the training stress, the more energy we expend per unit of time, the lower the blood glucose level and the stronger the signal about the need to secrete as much cortisol as possible in order to increase this glucose level by converting muscle tissue amino acids (mainly BCAAs, glutamine) into glucose. This process is called gluconeogenesis - the formation of glucose from non-carbohydrate sources. By increasing the amount of glucose in the blood plasma by absorbing simple carbohydrates during training, we will ensure that the signals to increase the secretion of cortisol will be weaker, which means that the amount of cortisol will be produced less, which will avoid excessive consumption of amino acids in muscle tissue during the post-workout recovery period. Additionally, the increase in blood glucose levels caused by a carbohydrate drink can increase insulin levels, a hormone that can counteract some of the negative effects of cortisol. In general, the body’s performance will also increase during training.
Practical advice: purchase either a ready-made carbohydrate drink in a bottle (so-called isotonic drinks, which also contain minerals in addition to carbohydrates) or a concentrated carbohydrate complex (like “ULTRA FUEL” from Twinlab, “CARBO ENERGY” from Universal, “PURE MUSCLE CARBS” from Ultimate Nutrition, "ISOTEC" from Incospor), consisting of either a mixture of dextrose, fructose and maltodextrin, or maltodextrin alone and diluted in cool, clean water at the rate of no more than 35 grams of carbohydrates per half liter of water. The concentration of carbohydrates in the drink should be no more than 6-7 grams per 100 ml of liquid, otherwise the digestive system, depressed by training, will not cope with a more concentrated drink and you will get gastrointestinal upset in the form of fermentation. For this reason, fruit juices are not suitable for consumption, since they contain more than 10 grams of carbohydrates per 100 ml and it is absolutely stupid to drink a protein shake during training, which I personally had to observe more than once. You can also use the simplest recipe - add 6-7 teaspoons of simple refined sugar to half a liter of water and squeeze lemon juice into it (for taste). Bodybuilders did this back in the early 90s, sometimes adding honey instead of sugar. The drink should be consumed every 15 minutes of training, 100-200 ml. It would be great to add a couple of tablespoons of liquid amino acids to such a drink.
Drinking carbohydrate drinks before training. You can prepare an even more powerful anti-catabolic drink, but it must be taken 40 minutes BEFORE your workout. To do this, you need to mix 50-100 grams of carbohydrates, best in the form of maltodextrin, since unlike sugar it is absorbed and enters the blood more smoothly and evenly, that is, it has a lower glycemic index, with half a liter of clean water, and add VITAMIN there C in a dosage of at least 1-2 grams. Numerous scientific studies have shown that vitamin C in large quantities can reduce the fluctuations in cortisol levels that occur within 24 hours after exercise, and can reduce stress on the body, thereby reducing the need for the stress hormone. In addition, increasing the concentration of vitamin C in the blood can reduce the sensation of muscle soreness caused by exercise, and since vitamin C also has antioxidant properties (along with vitamin E), this also provides its effects in reducing stress and cortisol secretion. It should be noted that many vitamins, taken in large quantities, in doses of up to 1 gram or higher, can have not only a vitamin effect, but an effect comparable to powerful drugs, but without dangerous side effects. It will be even more effective to take 20-25 grams of complex amino acids and (or) 10 grams of BCAAs with the carbohydrate drink described above. This mixture of carbohydrates, amino acids and ascorbic acid (vitamin C), taken before training, improves performance by replenishing muscle glycogen stores and reducing the breakdown of muscle protein during training, due to increased levels of amino acids in the blood, and thanks to vitamin C taken a decrease in post-workout cortisol levels is achieved. This method of taking carbohydrates with amino acids will help increase energy for those who come to the gym after work already tired and exhausted, especially if you additionally take guarana extract, preferably in liquid form. And for athletes who belong to the category of difficult-to-grow people, the so-called. hardgainers should never train hungry, this will contribute to severe catabolism of muscle tissue. I strongly recommend that such athletes take a mixture of carbohydrates, amino acids and ascorbic acid before training.
Consuming carbohydrate drinks after exercise. About the fact that after training during the so-called period. In the protein-carbohydrate window, it is necessary to take a large amount of simple carbohydrates and easily digestible protein or an amino acid complex, a lot has been written and said. A portion of a gainer or carbohydrate drink with amino acids taken after a workout promotes the rapid restoration of spent energy and plastic resources and causes a strong secretion of insulin, a powerful anti-catabolic hormone.
Thus, by manipulating the intake of simple carbohydrates BEFORE, DURING AND AFTER training, even taken alone, it is possible to reduce the catabolism of muscle tissue caused by strength stress, both directly during training and after, which will undoubtedly result in faster recovery and more pronounced increase in muscle mass.
To increase the maximum effectiveness of carbohydrate drinks taken BEFORE, DURING AND AFTER training, I recommend ADDITIONALLY using:
- BEFORE training: amino acid complexes in tablets or liquid form (20-25 grams) or BCAA (10 grams), 1-2 grams of vitamin C, liquid guarana extract containing at least 200 mg of caffeine (for those who need to cheer themselves up a little after busy working day). In addition, you can add 5-10 grams of creatine to this cocktail. Taking creatine together with carbohydrates promotes its maximum absorption by muscle cells.
- DURING training: 10-20 grams (2-4 tablespoons) of liquid amino acids added to the drink.
- AFTER training: amino acid complexes in tablets or liquid form (20-25 grams) or BCAA (10 grams) or whey protein 30-40 grams, or just take a portion of the gainer, which already has everything, and if you use creatine, then you need take 5-10 grams of it.
All of the above is a good addition, but the basis is CARBOHYDRATES; if you use the above supplements in the considered time periods WITHOUT carbohydrates, they will have a very weak effect on metabolism and the secretion of cortisol, and CARBOHYDRATES without these additives will still give a pronounced effect. I would like to note once again that we are talking about simple carbohydrates - sucrose, dextrose, fructose, lactose, maltodextrin. If you use these types of carbohydrates at other times during the day (except for the time after waking up), this will contribute to the accumulation of subcutaneous fatty tissue and excessive stress on the pancreas. For athletes who are overweight (endomorphs), I recommend not taking a carbohydrate drink before training, limiting yourself to taking amino acids, vitamin C and guarana, it would be nice to add a couple more grams of L-carnitine. During and after training, you can take carbohydrate drinks without fear of gaining fat tissue.
(3
ratings, average: 5,00
out of 5)
Bodybuilders are sculptors of their bodies. To achieve their goals, they, like representatives of strength sports, need to carefully monitor the quality of nutrition and hormonal levels
in order to have a constant excess of substances necessary for restoration of strength and growth of muscle mass (anabolic state). Now we will talk about cortisol in bodybuilding.
Catabolism
But it causes anxiety in many athletes. The fact is that this is a state opposite to anabolism, causing a sharp decline in the restorative functions of the body.
The state of catabolism leads to loss of muscle mass, decreased tone, exhaustion of the nervous system, accumulation of fatty tissue, and stretch marks on the body.
Anabolic hormones (testosterone, insulin and others), necessary for achieving sports results, have been well studied and are used quite successfully.
What about catabolic substances? The main “catabolic” steroid or “stress hormone” produced by the human body is cortisol.
Biological significance and application in medicine
Cortisol is a vital biologically active hormonal compound (steroid). It is also known as hydrocortisone, 17-hydrocorticosterone.
It is produced by the cortex (outer layer) of the adrenal glands. It is involved in metabolic reactions and is very important in critical situations. For example, during periods of insufficient nutrition (starvation), it is hydrocortisone that maintains normal glucose levels; in moments of emotional breakdowns, traumatic/surgical shock, it prevents blood pressure from falling below the critical limit.
Large doses of this substance have a powerful anti-inflammatory effect. Its synthetic analogues (prednisone, prednisolone) are successfully used to treat various ailments accompanied by inflammation, various types of allergies, asthma, and autoimmune problems.
In medicine, preference is given to synthesized derivatives of this steroid. They are well absorbed, do not cause an increase in blood pressure, and do not lead to fluid and salt retention in the body.
Stress indicator
Cortisol in itself is not harmful, in fact, it is necessary for normal metabolism. Problems are caused by an increased background of the substance in the body. For athletes, a high level of “stress hormone” is an extremely undesirable phenomenon.
The main reasons that provoke active hormone synthesis:
- emotional stress;
- excessive physical activity;
- hunger.
Important Experts say that a surge in cortisol is caused not by the duration of physical activity, but by its intensity, which leads to training stress.
Once in the blood, the substance activates the cardiovascular system, normalizes the amount of glucose and blood pressure. The physical and emotional uplift caused by this steroid is quickly replaced by fatigue and apathy. This is a serious disadvantage for those who are seriously involved in sports and bodybuilding.
Competitive bodybuilders typically combat hydrocortisone in a variety of ways, including medication.
But if a person sets a goal to be in excellent shape, then there is no reason to artificially reduce the level of this hormone, which leads to a decrease in the body’s protective capabilities.
Reduced cortisol levels
Consequences of reducing Cartisol levels
How to reduce the synthesis of this substance, how to reduce its negative contribution to the formation of an ideal figure?
- Living without stress and conflict is the main and most effective way. It is especially worth avoiding emotional problems that have a destructive effect on the nervous system.
- Strive for harmony and balance, learn to control yourself in any situation. Calmness will have a beneficial effect on the functioning of the glands and on the quality of life.
- Learn to stay ahead of hunger. it is necessary before the feeling of hunger appears, and not after! Hunger is a stressful situation. You need to organize your regime in such a way that you always have the opportunity to satisfy your hunger in a timely manner. Lack of energy causes the feeling of hypoglycemia. Cortisol begins to replenish glucose with proteins and amino acids, which are so necessary for the growth and rapid recovery of muscle tissue.
- Athletes should take into account that the level of hormones in the body depends on the time of day. Immediately after sleep (morning hours) its concentration is maximum. Increases hormone levels throughout the day.
- It is during such periods that you need to replenish your body with nutritious food. This will minimize catabolic effects.
- Calculate your physical activity correctly. They should not be exhausting, they should not tire. It is important that the training is intense and matches the level of training and physical fitness of the athlete. Long exercise makes you tired, triggering the production of cortisol.
- Technology and quality. The training program must be optimal, each exercise must be performed technically competently, and breathe correctly.
Drugs
Cortisol is an important hormone in the body. It is secreted by the adrenal glands and performs the following beneficial functions:
Proper glucose metabolism (energy function)
Blood pressure regulation
Release of insulin to maintain blood sugar levels
Immune protection
Improving liver function
Suppression of inflammatory processes in the body
Typically, cortisol is present in the body in greater quantities in the morning, and at its lowest levels at night. Although stress is not the only reason why this hormone is secreted into the blood, cortisol has been called the “stress hormone” because it quickly increases in the blood in moments of danger, panic, psychological discomfort, or any emotional shock. A short-term increase in the level of cortisol in the blood has its advantages; in this way, our body quickly mobilizes the body’s defenses and internal reserves. Increased secretion of cortisol leads to:
A quick surge of energy at a time of danger (instinct of self-preservation).
Activation of memory functions (the brain makes decisions faster).
A sharp increase in immunity.
Decreased sensitivity to pain. For example, in a state of passion, a person may not feel pain at all.
Maintaining homeostasis (the body’s ability to resist changes and maintain physiological balance) in the body.
Thus, cortisol is an important and useful tool for counteracting stress. Without this hormone, our body would not be able to function properly in an unusual situation, and any stress could lead to illness. But after an emotional outburst, the body needs a period of relaxation; all body functions must return to normal functioning after a stressful event. Unfortunately, in today's everyday life, the body's stress response is activated so often that the body does not always have a chance to return to normal. As a result, some of us are in a state of constant (chronic) stress, that is, the body maintains elevated levels of cortisol all the time.
Higher and longer-lasting levels of cortisol in the blood (such as those associated with chronic stress) have been shown to have negative effects on our health, such as:
Impaired cognitive functions (memory, attention, mental performance, coordination);
Suppression of thyroid function;
Blood sugar imbalances, such as hyperglycemia (high blood sugar);
Decreased bone density;
Reduction of muscle tissue;
High blood pressure;
Metabolic disorders (obesity);
Decreased immunity and inflammatory reactions in the body;
Frequent prolonged depression;
Delayed wound healing and other health effects.
To keep normal cortisol levels under control, after a stressful situation occurs, the body must return to regular daily activities. Obviously, if you do not want harm to your health, then after an emotional outburst, you need to come to your senses and calm down. Each person decides for himself how to bring his mental state back to normal.
Natural ways to reduce cortisol levels in the blood after stress without drugs.
In principle, all methods of self-soothing, that is, reducing the level of cortisol in the blood, come down to one thing: you need to distract yourself, switch your attention to something positive, useful and/or pleasant.
P listen to your favorite music.
Watch your favorite show, series, read a book.
Sex and cortisol.
Sex is a great way to take your mind off a problem. In addition, during sex, the body produces an equally useful hormone - which is the main enemy of cortisol.
Laughter and cortisol.
Scientists from Loma Linda University of California conducted a study on the effect of humor on cortisol levels in the body. Elderly people were shown a 20-minute comedy show, after which their blood cortisol levels significantly decreased. The reason for these processes is another important hormone - endorphin, a surge of which in the blood is observed during moments of laughter. It is also called the hormone of joy. The extra endorphin reduces the effects of cortisol. Therefore, after a stressful situation, it will be useful to watch a good comedy, a humorous show, or do something positive.
Sports and cortisol.
During heavy physical activity, such as in bodybuilders, the level of cortisol in the blood of athletes increases sharply. It’s not surprising, because extreme loads are also stress. At the same time, fitness, yoga, and shaping, exclusively for health purposes, will effectively allow you to cope with the consequences of psychological stress. After an emotional outburst, we often feel tired and empty. But this psychological fatigue that is in our head. Therefore, after a stressful situation at work or at school, an evening in the park or aerobics often gives us energy, self-confidence and optimism. By loading our body, we thus unload our head.
Communication and cortisol.
Cortisol and .
As you know, the maximum amount of testosterone is synthesized at night during sleep. Testosterone, in turn, is a hormone antagonist to cortisone. Simply put, they suppress each other’s production and, thus, hormonal balance is maintained in the human blood. If you find yourself in a stressful situation during the day, you need to get a good night's sleep.
Sometimes even simple communication with animals helps. For example, you can take a walk in the park with your favorite dog or sit in a chair and pet your favorite cat.
Diet and cortisol levels.
To reduce cortisol levels, you need to drink at least 2 liters of water per day, eat more protein foods, and foods rich in vitamin C.
As you know, all people react differently to stress. Some “lucky ones” have high resistance to stress, equanimity and calmness. For others, every mundane problem in life is a cause for panic. Research shows that one of the reasons for different sensitivity to stress may be a biological predisposition to increased cortisone secretion. One person may secrete higher levels of this hormone than another in the same situation. Research has also shown that people who secrete higher levels of cortisol in response to stress tend to eat more carbohydrate-rich foods than people who secrete less cortisol. In addition, the hormone cortisone promotes the growth of adipose tissue and muscle atrophy. In some cases, so-called bulimia nervosa occurs (increased appetite due to nervousness); a person tries to eat away his psychological fatigue, although in fact he needs proper rest.
As a result, people exposed to stress often suffer from excess weight.