Cortisol sports nutrition. Cortisol is a stress hormone

It is important for every person to know what cortisol is and how to influence its level. Why does it rise, especially during pregnancy or during stressful situations.

What is the hormone cortisol responsible for?

Cortisol - which is produced by the adrenal glands and is carried in the blood throughout the body. The activation of the hormone occurs when stress occurs, when it is necessary to make the right decision to control the situation. It stimulates the work of the brain, concentrates attention to overcome the situation that has arisen.

If it is not possible to solve the problem in a short time, then the level of cortisol remains elevated for a long time and can cause significant harm to the body.

What is cortisol for?

What is cortisol? It is commonly called the stress hormone, because it is produced during the period of non-standard situations. It helps regulate metabolic processes in the body, activates the brain and helps the immune system.

During periods of stress, the hormone prevents a drop in blood pressure. Therefore, in such cases, it will not be able to reach low rates. Cortisol has an effect on blood vessels and constricts them. Therefore, blood pressure rises. When hunger appears, it is cortisol that helps maintain the required level of glucose in the blood.

Why is cortisol called the death hormone?

Some experts call cortisol the death hormone. Usually, its increase occurs with severe stress.

During this period, the human body begins to work within its capabilities, which can hypothetically lead to death with a prolonged increase in the level of the hormone.

How to lower cortisol levels? Can an increase in hormone levels really lead to such dire consequences? Its release into the blood is one of the oldest reactions of the body to a change in the external environment.

The body's response to stress in the form of the release of cortisol into the blood leads to the following:

the activity of the immune system decreases;
cognitive functions are inhibited;
for more energy production, there is an accelerated breakdown of proteins and carbohydrates.

As a result, there is a rapid fatigue of the body, the work of the heart and blood vessels is disrupted, and the protective functions of the body are reduced. In some cases, with a prolonged increase in cortisol levels, memory impairment and depression can occur.

The main reasons for the increase in cortisol

There are several reasons why increased cortisol production can occur:

Constant stressful situations force the human body to work to the limit, which causes the use of all reserves available to it.
Increased physical activity.
Drinking coffee in large quantities leads to an increase in cortisol levels by 1/3.
Prolonged fasting or unbalanced nutrition. In this case, glucose levels go down and cortisol levels go up. Such processes can occur with a strict diet.

The interrelated influence of many factors leads to an increase in cortisol levels.

How does the body react to increased cortisol levels?

How to lower cortisol levels? An increase in hormone levels leads to the following symptoms and predispositions:

High levels of cortisol lead to a decrease in lean body mass.
It occurs because an increase in the level of the hormone leads to a change in cravings towards sweet foods.
There is a deposition of fat in the abdomen, which turns the figure into the shape of an apple. This is especially noticeable when cortisol is elevated in a woman.
If there is an increase in the level of the hormone, then the production of insulin under its influence becomes much lower. This leads to type 2 diabetes.
Violation of potency in men occurs due to the influence of high levels of cortisol on the production of the male hormone - testosterone.
There is a decrease in immunity.
An increase in hormone levels increases the heart rate. Therefore, there is a risk of strokes and heart attacks.
Nervousness and irritability appear, because cortisol exacerbates all the reactions of the body.
There is flatulence or diarrhea, sometimes there is inflammation of the mucous membrane of the large intestine.
Frequent urge to urinate, especially in men, is due to inflammation of the prostate.
Elevated cortisol levels can lead to the development of osteoporosis.

High cortisol is subject to correction, because there may be disturbances in the work of many organs.

Decreased hormone levels in the body

What is the hormone cortisol responsible for? In the body, a decrease in its production may occur, which can cause the following processes to occur in the body:

kidney function is disrupted;
in the case of being on a strict diet, there is a sharp weight loss;
decreased function of the pituitary gland;
there is a drop in the production of basic hormones;
tuberculosis occurs.

Prolonged deficiency of this hormone can lead to the following pathologies:

weight loss;
low blood pressure, which occurs with little physical exertion;
headaches, sometimes dizziness;
lack of appetite;
occasional diarrhea or constipation;
depression;
irritability.

Why is stress hormone dangerous in women?

The main problem of reducing or increasing the level of cortisol in a woman is violations in the sexual sphere. During pregnancy, an increase in the level of the hormone is considered the norm, in other cases it leads to a change in the nature of the discharge during menstruation. In some cases, infertility or polycystic ovaries may occur.

A variety of diets that lead to hormonal imbalance can affect the level of cortisol in women.

Rejecting fats and carbohydrates, switching to protein foods, a woman gets into a state of stress. In this case, the level of cortisol rises, which leads to fatty deposits in and face. With diets, mineral imbalance also occurs.

To avoid such problems, it is necessary to follow a balanced diet that will contain sufficient amounts of fats, proteins and carbohydrates.

When a woman's cortisol is elevated, it can be returned to the correct rate if the exact cause of the deviation is found out.

The risk of increased cortisol in athletes

High hormone levels in men can lead to the breakdown of lean body mass. This raises blood pressure and blood moves glucose to the brain. Adrenaline levels rise.

Elevated levels of cortisol can cause athletes to feel constantly tired and their metabolism slows down.

All these processes can cause fat deposits in the abdomen in men and in the thighs in women.

Regular excess of the duration of physical activity does not lead to an increase in muscle mass and normalization of the figure, but to the opposite effect.

How to lower cortisol levels? In order for the level of cortisol in athletes not to change, it is necessary to balance the diet and normalize the intensity of physical activity.

Analysis features

To determine the level of cortisol in the blood, the analysis is carried out in the morning, before 10 am. The result of the analyzes is influenced by: emotional state, chronic diseases, food intake and alcohol.

Two weeks before the test, you must stop taking alcohol and drugs. The analysis can be carried out several times to exclude false results of the study.

With normal test results, problems with the adrenal glands are not completely excluded. Additionally assigned: ultrasound, magnetic resonance and computed tomography.

In an adult, the level of the hormone is considered normal at a concentration of 145 to 600 nmol / liter. In children under 16 years old - 85-500 nmol / liter.

This difference is caused by the acquisition of various chronic diseases and pathologies in adulthood.

The specialist prescribes hormonal therapy, in rare cases, surgical intervention on the adrenal glands is used. The most commonly prescribed drugs are Prednisolone or Dexamethasone.

In addition to taking medication, you can normalize cortisol levels using other methods.

How to normalize indicators?

How to lower cortisol levels? There are several ways to reduce elevated hormone levels:

normalize the duration of physical activity;
balance the diet with the exclusion of coffee, alcohol and fast carbohydrates from it, and add fats and slow carbohydrates to the diet;
prevention of stressful situations;
positive emotions;
taking supplements to lower hormone levels;
night rest should be at least 8 hours;
the inclusion of vitamins and amino acids in the diet.

It is not recommended to feel hungry. If you skipped a meal, be sure to take advantage of small snacks. You can use nuts, dried fruits. It is worth eating these foods before the feeling of hunger arises, because otherwise no prevention will work.

It is necessary to follow the advice of experts on proper nutrition, move more and walk on foot, which will help reduce the level of cortisol in the blood.

Sports exercises in a person's life must be present, but you should not devote a lot of time to training. After all, exhausting physical activity can not always benefit the body, and in some cases can harm.

To reduce cortisol levels, you need to consume vitamin C, which can positively affect metabolism and increase immunity.

Low or high levels of cortisol in the blood in women and men are equally dangerous, so you need to lead a healthy lifestyle and eat right.

Cortisol is a steroid with a very controversial reputation. It is called the hormone of old age and even death, but most often - the stress hormone. Cortisol (otherwise hydrocortisol), together with adrenaline, is the first to react to a stressful situation and, in comparison with catecholamine, has a very long-term effect.

The main feature of hydrocortisol is its pronounced dual action. The hormone is the most important regulator of energy balance in the body, but chronic stress can lead to serious health problems and premature aging.

The structure and structure of cortisol

The steroid hormone hydrocortisol was discovered in 1936 by the biochemist Kendell, and a year later the researcher calculated the chemical structure of the hormone. In its structure, it is a classic steroid, the chemical formula is C₂₁H₃₀O₅. Like other steroids, it is formed from cholesterol molecules, with the help of special enzymes - dehydrogenases and hydroxylases. The chemical structure of cortisol is very similar to other well-known steroids - androgens and anabolics.

Cortisol is synthesized in the adrenal glands and is one of the glucocorticoids. These substances are the product of the activity of the fascicular zone of the adrenal cortex.

Free cortisol in the blood is quite rare, usually the percentage of this form of the hormone is small - up to 10. Hydrocortisol is used to working in tandem with proteins - it quickly penetrates into cells, combines with proteins and travels further to various organs and tissues. The main partner of cortisol is transcortin (CSG), much less often the hormone binds to albumin. At the same time, the biologically active form of cortisol is precisely unbound, such a hormone breaks down most quickly and is excreted in the urine.

Where and how is cortisol produced?

The production of cortisol takes place in the adrenal cortex under the vigilant control of the pituitary and hypothalamus.

First, a signal comes to the brain that a stressful situation has arisen, and the hypothalamus quickly synthesizes corticoliberin, a special releasing hormone. He hurries to the pituitary gland, where he gives the command to receive adrenocorticotropin (ACTH). And already ACTH provides a cortisol surge in the adrenal glands. And all this - for some fractions of a second.

The only condition for the release of cortisol is stress. Moreover, stress can be completely different both in nature and in strength - only the fact itself is important to the brain. The following situations can provoke a hydrocortisol surge:

hunger (including regular diet)
any situation of fear
physical training
excitement before sports or exams
problems at work
inflammatory process in the body
injury of any kind
pregnancy, etc.

The level of hydrocortisol in the blood depends on the time of day. The largest percentage is in the early morning, gradually decreasing during the day. Cortisol is generally very sensitive to sleep, so daytime rest can also trigger the release of this stress hormone.

Functions of cortisol in the body

The main role of cortisol in men and women- maintaining energy balance in the body. Cortisol activates the breakdown of glucose and stores it in the form of glycogen in the liver, in case of unforeseen circumstances and any stress.

As soon as this stress occurs, hydrocortisol is included in the work and acts simultaneously on a variety of systems and organs. The main functions of the hormone:

Reduces the breakdown of glucose in the muscles and at the same time increases its breakdown in other parts of the body. This is necessary to ensure active muscle work and speed in dangerous conditions (for example, if you have to run away and fight).
Strengthens the work of the heart and increases heart rate. At the same time, blood pressure normalizes so that at the moment of danger a person does not become ill.
Improves brain function, sharpens all thought processes, helps to concentrate on the problem that has arisen.
Suppresses any inflammatory reaction in the body or an allergic response, improves liver activity.
Cortisol plays a special role during pregnancy - the hormone is responsible for the formation of lung tissue in the fetus.

In the activity of hydrocortisol, at first glance, there are only pluses, but for many athletes (especially bodybuilders), this steroid has long become a real horror story. It takes a lot of effort and a lot of drugs to fight high cortisol, and here's the thing.

The term cortisol is well-deservedly called the “hormone of old age”. Cortisol surge does not always subside after the source of stress disappears - this hormone likes to linger in the body. And given that a significant percentage of people today live in a state of chronic stress, elevated cortisol can be found in many.

At the same time, the body lives in the epicenter of a hormonal storm - the heart works in an increased rhythm, the pressure begins to rise, the brain does not rest, the organs wear out and age. And cortisol, carried away by the production of glucose, begins to extract it wherever it can, including proteins in the muscles. As a result, the muscles are gradually destroyed, and along with sugar, subcutaneous fat begins to be deposited.

And if elevated cortisol is accompanied by poor diet and lack of exercise, the result can be cortisol obesity. In this case, fat accumulates in the upper body, especially on the chest and abdomen. Legs stay thin.

The norm of cortisol in the blood is a very broad concept. The largest run-up in hormone values in children from one year to 10 years is 28-1049 nmol / l. At 10-14 years old, normal values are already 55-690 nmol / l. Cortisol in children 14-16 years old is considered normal in the range from 28 to 856 nmol / l.

In adults after 16 years of age, the norm of total hydrocortisol in the blood is 138-635 nmol / l. The level of free cortisol in the urine is often measured, here 28.5-213.7 mcg / day is considered a normal indicator.

Obstetrician-gynecologists often have to answer the question: cortisol - what is it in women during pregnancy. During the bearing of a child, the level of the stress hormone increases by 2-5 times, and this is an absolute norm. There are two reasons for this, the first is the participation of cortisol in the development of the baby's respiratory system. The second reason is the reaction of the hormone to a natural stressful situation, that is, pregnancy.

When do you need a cortisol test?

Elevated cortisol in the blood is a clear signal not only of inflammation or stress, but also of serious hormonal disruptions. There are a number of symptoms in which an analysis for total and bound hydrocortisol is simply necessary. This includes the following signs:

early puberty
osteoporosis
muscle weakness and weight loss for no apparent reason
acne (acne) in adults
impaired pigmentation on the skin (red-violet stretch marks on the skin - suspicion of Itsenko-Cushing's disease, a bronze tint - a sign of Addison's disease)
evaluation of the results of therapy in Itsenko-Cushing's and Addison's diseases
arterial hypertension (if classical treatment fails)
in women - menstrual irregularities and excessive hair growth

Several factors can affect the results of the analyzes, therefore, when deciphering the research protocol, they must be taken into account. Puberty and pregnancy, obesity and liver disease, polycystic ovaries, stress - all these phenomena contribute to an increase in cortisol levels in the blood.

Cortisol is the body's most important helper in a stressful situation, but in ordinary life, the level of this unpredictable hormone must be regulated. The easiest step is to reduce the amount of stress. Good rest, healthy eating, walks in the fresh air, meetings with friends will help you stay in a good mood and protect your body from wear and cortisol obesity.

Cortisol is the main stress hormone, which stimulates the development of catabolic processes in the body, contributes to the destruction of protein structures, a set of fat mass and an increase in the level of sugar 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, the body breaks down protein tissue 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 for a quick recovery of energy consumption and damaged tissues.

When building muscle mass, a large amount of cortisol in the blood negatively affects growth, so most sports nutrition products are usually designed to reduce the effects of cortisol and stimulate anabolic processes.

Control of cortisol secretion
in the adrenal glands

The last component of the HPA system (hypothalamic-pituitary-adrenal system) - the adrenal glands produce cortisol, while this production process in the absence of stress factors is due to daily changes (the maximum level of the hormone is noted immediately after waking up - in the morning, then the hormone index gradually decreases by during the day to a minimum towards night). Cortisol has a number of other functions, for example, maintaining the water-salt balance, regulating blood pressure, normalizing blood sugar levels, forming adipose tissue, anti-inflammatory effect, and suppressing the immune response. Cortisol is closely related to the action of ACTH (corticotropin), which is produced in the adenohypophysis. 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 a feedback eliminates the possibility of sufficiently 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 42 amino acid peptide. 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 secondary messengers of the cAMP-dependent protein kinase enzyme. It is understood that increased production of corticorelin is of particular importance in increasing the concentration of cortisol and corticotropin during stress of various etiologies. Vasopressin is a 9 amino acid peptide that interacts with specific receptors on ACTH cells (Y-receptors). This relationship contributes to the stimulation of protein kinase C second messengers and the production of corticotropic hormone. Corticorelin and vasopressin are produced in the median eminence of the hypothalamus. Vasopressin acts synergistically with corticorelin, thereby increasing the rate of ACTH production during times of stress. In addition, vasopressin is the main regulator of water-salt balance and, in addition, has a strong vasoconstrictor effect (that is, it contributes to a 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 system by influencing corticorelin and, to a lesser extent, vasopressin. There is evidence that the leukemia-inhibiting 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.

Controlling cortisol levels
under the influence of physical factors
(training load)

Similar to other stressors, 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 noted even with an increased rate of its elimination from the body. Pre-competition stress can contribute to the growth of the hormone concentration, and mental stress before weight training, as a rule, contributes to the enhancement of production processes in response to training stress.

Clinical trials and animal studies prove the importance of corticorelin and vasopressin in exercise-stimulated corticotropin production. Taking into account the difficulties in measuring the concentration of corticorelin, most studies have found an increase in its concentration in the blood after training stress. The duration of training may be an important aspect that may explain the differences in the final results of studies. When performing exercises and systematic administration of corticorelin in sufficient quantities, experts noted a significant increase in the concentration of ACTH and cortisol, in contrast to the unchanged indicators of the control group. This fact tells us about the presence of uncertain factors that have a significant impact on the production of ACTH 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 the concentration of vasopressin affects the degree of suppression of glucocorticosteroids (GCS) stimulation of the HPA system. 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 higher than in other subjects, the use of corticosteroids in which the use of corticosteroids had a depressing effect on the growth of cortisol and ACTH. Further experiments, with the participation of people who did not have an 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 in whom the physiological response of the HPA system to various stress factors is most pronounced. Changes in blood vasopressin concentration are similarly associated with changes in blood osmotic pressure, while 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 the concentration of vasopressin in the blood affects the osmotic pressure during long-term training with 80-95% intensity, while this interaction comes to naught during exercise with a step load to fatigue. Another factor in increasing the production of vasopressin may be a decrease 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 have studied the nature of changes in the production of beta-endorphin caused by exercise. The main disadvantage of these experiments is that in the case of diagnosis using RIA (radioimmunoassay) methods, beta-lipotropin and beta-endorphin have complete cross-reactivity. Therefore, the bulk of the biological material determined in the study of beta-lipotropin will probably not show its opioid. The use of the most accurate methods of conducting RIA 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 circulation 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 one's own opiates. The introduction of opioid receptor antagonists (for example, naloxone) contributes to an increase in the effort applied to weights during physical exertion. The latest results of studies describing the increased level of opioid peptides of the central effect on the body of athletes revealed that the amount of endorphins in the blood depends on the degree of adaptation of a person to loads, 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 the parameters of the level of endorphins in the body. Stimulation of one's own opioid proteins (i.e. endorphins) leads to an improvement in mental state noted after exercise. In addition, it is likely that these substances also have something to do with the development of menstrual disorders caused by intense training.

Impact of intense
and long-term workouts on the body

Short-term training loads with an intensity of about 65% of VO2max promote the production of corticotropin and cortisol, and the level of their production directly depends 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 weight does not have a stimulating effect on the HPA system, even during training at elevated temperatures. Physical activity for 15 minutes with a 50% degree of intensity does not lead to an increase in the concentration of cortisol, despite the fact that a similar training with increased intensity up to 75% of the maximum activates the growth of cortisol and corticotropin. Under the conditions under which the subjects performed training with a stepwise increase in load (1 step - 10 minutes) starting from 40% of VO2max, an increase in ACTH concentration was noted only after doubling the intensity. 60 minutes after aerobic exercise with an intensity of about 75% of the maximum, an increase in cortisol concentration was noted, 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 exposure lasting about 1 hour was noted 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 liquids are also not fixed (even with high-intensity classes).

These studies most accurately account for other clinical trial results in which the intensity of the training load met the anaerobic threshold or was slightly higher. Namely, it was found that physical activity with a relative degree of exercise (below the anaerobic threshold) does not lead to stimulation of the HPA system. With a gradual increase in the intensity of loads, an increase in the concentrations of beta-endorphin and ACTH in the blood is noted only after a significant increase in the anaerobic threshold.

In most of these experiments, scientists have not been able to determine the increase in cortisol concentration under the influence of low-intensity physical activity, running a marathon distance led to a similar increase in cortisol concentration, as well as short-term interval exercises with a high degree of intensity. After overcoming the marathon distance, the level of cortisol in the blood is significantly higher than its concentration in a calm state. Skiing a 70-kilometer distance similarly increases cortisol levels in the blood. It is assumed that stimulation of the HPA system during long-term low-intensity physical activity is dependent on the hypoglycemic state that develops during aerobic exercise. In 7 athletes who performed exercises at low intensity for 12 hours, there were no changes in the concentration of cortisol, corticotropin and corticorelin, even while maintaining sugar levels at a physiological level. Experts have suggested that the body has a lower limit of blood glucose levels of at least 3.3 mmol. In previous studies by the same experts, the stimulatory effect on the growth of cortisol and corticotropin during 180 minutes of low-intensity exercise on a stationary bike was noted only in the last minutes of training, that is, when glucose levels were close to the lower limit.

Dependence of cortisol secretion
from training time

The physiological response of the HPA system to exogenous and endogenous stimulation depends on the initial concentration of cortisol. For example, an increase in cortisol can sometimes be less pronounced after waking up (at a 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 despite the fact that the highest initial value of cortisol in the blood and its maximum level after training occurs at 7 am, the increase in cortisol, unlike control values, was greatest 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 went in for 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 during the day, hormonal changes (in particular, cortisol and corticotropin) in the second case were more significant than after the first workout.

Kind of physical activity

Compared to moderate-intensity exercise on a bicycle, 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 blood cortisol levels after rowing in the maximum intensity machine and after a 16-kilometer interval swim, identified in one of the experiments, in further studies, experts were unable to prove an increase in blood cortisol levels under the influence of the load created on the rowing machine. , at maximum intensity. Similar observations were recorded in the case when during the exercise "rowing" at low intensity for 120 minutes, no changes in the concentration of cortisol in the blood were noticed. After overcoming distances on kayaks (20 and 45 km), there was an increase in cortisol concentration, however, at the same time, it was more pronounced when swimming at a 45-kilometer distance. within 40 minutes leads to an increase in the concentration of cortisol in the blood at a water temperature higher than the temperature of the human body. Stimulation of the hypothalamic-pituitary-adrenal axis may depend on the effects of strength training, as well as the effects of aerobic training. Unlike strength training at maximum (100%) intensity, moderate intensity does not produce a significant increase in cortisol levels. Obviously, 3 sets performed will lead to the greatest increase in cortisol concentration, in contrast to performing one set.

Cortisol levels dependency
from age

In mature men, after strength training, which includes bench press, barbell squat and leg press in the simulator, 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 a reduced level of cortisol, while people of different ages with a good level of training had a high concentration of the hormone. Regardless of the fitness score, there is a reduction in the range of changes in cortisol concentration under the influence of physical activity. In the course of studying changes in the indicator of this hormone under the influence of physical exercises with almost maximum intensity and duration of 40 minutes, no age differences were found in men.

Gender differences
cortisol production

In people, regardless of gender, with the same body weight and adaptation to loads, no differences were found in the range of changes in cortisol concentration 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 with a session duration of 35 minutes. It was also not possible to identify differences by gender during the analysis of changes in the concentration 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 corticosteroids, changes in the concentration of vasopressin and cortisol in the blood under the influence of high-intensity physical activity (95-100% of VO2max) in the body of women began to appear more pronounced, which indicates a large 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 examining the effects of physical activity at different altitudes, increases in blood cortisol levels have been noted at medium and low altitudes, while an increase in ACTH production has been observed only at very low altitudes. In the course of 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 were found in the range of changes in cortisol concentration. Along with this, at an altitude of 1.5 km, the most pronounced response of the CNS was recorded in the participants of the experiment. 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 noted in healthy people who voluntarily participated in an expedition in the mountains. Despite the maintenance of the daily rhythm of hormone production in 25% of the subjects, the inhibitory effect of GCS was not observed. 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 on altitude.

The influence of the nature of nutrition
for cortisol

Several experiments have been conducted that have studied the nature of nutrition, and its effect on cortisol levels before, after, and during training. Carbohydrate intake during long runs or moderate-intensity cycling helps to reduce the cortisol response. Similar information was found by scientists who said that the use of a solution of glucose and minerals, 250 ml every half an hour during jogging at moderate intensity and lasting about 2 hours, suppressed the increase in cortisol concentration, which occurred in the control group that consumed plain water. . When using a carbohydrate solution, in contrast to plain water, along with a decrease in the production of cortisol and corticotropic hormone, an increase in speed indicators was revealed 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 scheme). Glycerin, proposed as an additional substance to maintain the regime of water consumption during exercise, does not affect the increase in the concentration of cortisol in the blood after training on an exercise bike with an intensity 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 levels. A balanced diet, nutritional supplements, and placebo drugs do not directly reduce cortisol levels during the day after exercise.

Cortisol has long been known as the nemesis of bodybuilders due to its ability to break down muscle tissue. Many athletes dream of being in a state of anabolism 24 hours a day and even reduce the duration of training in order to keep this hated hormone in check at least a little.

But not everything is so simple with cortisol, and in order to understand the nature of its action in relation to muscle mass, it is necessary to look at the work of this hormone from a scientific point of view.

What is cortisol?

Cortisol is a catabolic (i.e. “destroying”) hormone secreted by the adrenal glands, which is released during periods of stress (both mental and physical) in order for our body to survive this very stress.

It is worth emphasizing that without cortisol, our body would not be able to function, because this hormone rises precisely in order to prevent blood sugar from falling to a critical level.

The effect of cortisol on muscle tissue is that it increases protein breakdown and reduces its synthesis in conditions when, due to the use of all glucose reserves, our body is forced to look for alternative energy sources. This happens during long periods of fasting, as well as during long intense workouts. Thus, cortisol acts as an intermediary in the process of glucose synthesis from amino acids and fatty acids. Scientifically, this process is called gluconeogenesis.

It is quite obvious that this state of affairs absolutely cannot suit those who seek to build muscle mass. However, as nutrition and biochemists Mike Russell and Layne Norton point out, instead of limiting how long you exercise to stop cortisol from doing its dirty work, it makes more sense to study the effect of this hormone on muscles in the long term.

How to reduce the release of cortisol during training

Based on research findings, Layne Norton notes that workouts that last less than 1 hour can cause cortisol to rise if the intensity is high enough. Moreover, the researcher emphasizes that in addition to the increased secretion of cortisol in response to an intense training session, anabolic hormones also increase: testosterone, growth hormone and insulin-like growth factor-1, which acts as an intermediary of growth hormone.

In 2006, Steven Byrd published a series of articles in the European Journal of Applied Physiology that helped paint a picture of the hormonal changes induced by strength training and how small dietary adjustments can affect these same hormonal changes. This made it possible to take a fresh look at the processes that occur during and after training, as well as evaluate long-term changes in the work of hormones.

Bird's study involved 4 groups of volunteers, each of which drank a certain drink during training: the first group drank water (placebo), the second - a carbohydrate drink, the third - a complex of essential amino acids, and the fourth - a protein-carbohydrate mixture.

After 12 weeks, the scientists found that the subjects who drank water experienced the highest levels of protein breakdown 48 hours after exercise. The groups that drank only amino acids or carbohydrates had lower levels of protein breakdown over the same time period. However, the lowest level of protein breakdown after training was observed in the group that drank the carbohydrate-protein mixture.

As for changes in cortisol levels, after 30 minutes of training, this hormone increased by 54% in the group that drank water and did not change in the group that drank amino acids. However, the groups that consumed a carbohydrate or carbohydrate-protein drink were able to reduce cortisol secretion by 23% and 27%, respectively.

Cortisol levels after training, depending on what the athletes took:

As you can see, in the conditions of carbohydrate intake during training, our body does not have to use energy from protein reserves, because the glucose we need enters the bloodstream along with the drink. This explains the ability of carbohydrates to contain the release of increased amounts of cortisol during intense training.

The release of cortisol is a signal of a quality load

As Mike Russell points out, the short-term loss of muscle mass in the group that drank only water can seem significant. However, after 12 weeks, this group was still able to add almost as much as 2kg of muscle, which suggests that the increase in cortisol during training is not a barrier to increasing muscle mass in the long term.

But that's not all. According to Dr. Lane Norton, many of the training programs that athletes have seen the best results in muscle gains have also had the highest cortisol spikes. In support of this, the specialist cites the results of a study conducted in 2012 by scientists at McCaster University.

The aim of the experiment was to correlate the increase in lean muscle mass, type II muscle fibers and strength with hormones such as testosterone, IGF-1, growth hormone and cortisol. As a result, scientists have obtained amazing results. After 12 weeks of strength training, an increase in lean muscle mass and type II muscle fibers was associated with the release of not anabolic hormones, but cortisol!

As you can see, a strong release of cortisol should be taken not as a signal to destroy muscles, but as a sign that your workouts are really productive.

CONCLUSION

As Layne Norton pointed out, no one is saying that cortisol is an anabolic hormone. Lane points out that a short-term cortisol spike won't stop you from gaining muscle mass in the long run.

Do not be afraid to train for more than 1 hour, but do not overdo it: spending 2 hours in the gym is not only unnecessary, but also counterproductive. Many experts will agree that 1-1.5 hours can fit the most effective workout imaginable. However, it is much more reasonable to train intensively, but economically in time. And get in the habit of taking a carbohydrate-protein (or carbohydrate) drink to your workout. With this little trick, you can not only keep cortisol in check, but also maintain the intensity of your workouts.

Norton emphasizes that it's not so much the amount of time spent in the gym that causes the cortisol surge, but the intensity and resulting training stress.

Sources:

o Mike Roussel, Cortisol And Muscle-Building: Does It Even Matter, Bodybuilding.com.

o Ryan Andrews, All about cortisol, Precision Nutrition.

o Layne Norton, Cortisol: catabolic muscle killer or misunderstood hormone, Simplyshredded.com.

o Bird S.P., Tarpenning M.K., Independent and combined effects of liquid carbohydrates/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men, School of Human Movement Studies, Charles Sturt University.

o West D.W., Phillips S.M., Associations of exercises-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training, Department of Kinesiology, McMaster University.

Hormones are chemical elements that are released into the blood, which carries them to the organs and tissues of the body in order to perform their functions. In other words, the hormones in bodybuilding are meant to stimulate muscle development. They are classified as catabolic and anabolic.

Catabolic hormones such as glucagon, epinephrine, norepinephrine and hormone cortisol, are involved in the destruction of nutrients, primarily in order to use them as energy.

Anabolic hormones - testosterone, growth hormone, IGF-1 and insulin - are involved in energy replenishment, healing, recovery and muscle growth.

To get the most out of your workouts, you need to have as high levels of anabolic hormones as possible and lower levels of catabolic hormones, such as cortisol.

What is the hormone cortisol.

Cortisol is a hormone produced by the adrenal cortex and, in fact, is part of the adrenal gland. He is often called "stress" hormone because stress activates the production of cortisol.

On the one hand, cortisol helps you survive a stressful situation, but on the other hand, it uses muscle tissue as a source of energy. Not exactly what a bodybuilder needs.

The body uses protein to build and repair damaged tissue, while cortisol breaks down the protein and prevents the protein from doing its job.”

What triggers the release of the hormone cortisol?

Cortisol levels fluctuate regularly throughout the day. As a rule, in the morning it is in the body the largest amount, and at night the smallest. It is also released in response to exercise, injury, or stress.

Stress (physical and psychological) is not the only cause of cortisol secretion into the blood. It has been called the "stress hormone" because it is most released during times of stress.

An increase in the rate of cortisol leads to an increased heart rate and blood pressure, and also provokes a stop in metabolic processes, such as digestion, growth.

Cortisol breaks down protein.

The most well-known stress-reproducing adrenal hormone is cortisol, a substance that stores energy (or glycogen) in the muscles. Unfortunately, in an attempt to conserve the remaining glycogen, cortisol converts muscle protein into carbohydrates for energy. It also stops (inhibits) protein synthesis.

The influence of sports on the release of the hormone.

Aerobic training stimulates testosterone decline and increases post-workout cortisol levels. Therefore, you need to limit yourself from this type of load if you want to increase muscle volume.
Training with heavy weights leads to a significant increase in testosterone and reduces the production of cortisol, compared with aerobic exercise.

All this happens for the reason that strength training leads muscles to hypertrophy (growth), unlike aerobic training.

The main function of cortisol is to produce fuel for working muscles. During exercise, the muscles use the priority metabolic system to generate energy. This, to a greater extent, occurs during aerobic exercise. Carbohydrates and fats are consumed first, and then protein.

The harder the workout, the greater the release of cortisol, and as a result, more protein is destroyed. It is also the reason why an athlete cannot lose weight. The anabolic effect of training can be zero due to the catabolic effect of cortisol.

Negative effects due to elevated cortisol levels.

If there was a surge in cortisol due to any stressful events, then it is very important to return it to normal. Unfortunately, in our current life there are so many stressful situations that the body does not always have a chance to return to normal functionality. If the hormone level remains elevated for a long time, then its positive effects will also become negative.

High levels of cortisol over a long period of time (for example, in the case of chronic stress) will lead to negative consequences, such as:

Decreased immunity
Decreased muscle mass
Increase in abdominal fat
Increase in blood pressure
Unstable blood sugar (hyperglycemia)
Sleep disturbance
Slow wound healing
Cognitive impairment

Negative effects of low cortisol levels.

Chronically low levels of circulating cortisol (as during adrenal fatigue) lead to negative effects such as:

Cloudy mind, mild depression
Decreased thyroid function
Blood sugar imbalance
Fatigue, especially in the morning and mid-afternoon
Sleep disturbance
Low blood pressure
Decreased immune function

Some positive effects of cortisol.

A small and short-term increase in the level of the hormone cortisol entails the following positive effects:

Fast burst of energy
Temporary enhanced physical abilities (remember how fast you can run when a dog is chasing you)
Decreased sensitivity to pain (you may have noticed that you feel little (or no feeling at all) immediately after, and soon after, an injury)

It is important that cortisol levels are regulated, as a prolonged increase in its level in the body has many negative effects.

How to reduce cortisol levels.

If you want to be a successful bodybuilder, then you need to get your cortisol levels down to an acceptable minimum.

Reduce stress in daily life. If you have to wake up in the morning with an alarm, then this is already stressful, try going to bed earlier and waking up before it (if possible). Do not leave things for later, do everything in advance, and not at the last minute.

If there is any unfinished work, then try to complete it as soon as possible. Learn special skills to help keep your senses in check (yoga, meditation, and simple breathing).

All these options will help you control your emotional state, and, as a result, reduce the level of adrenal hormone.

Simply sleep as much as your body needs. Most experts say that healthy sleep should be 8 hours and 15 minutes of uninterrupted rest.

Often, trying to reduce the level of stress hormone and sleep for 8 hours, we simply do not have time to fulfill all the plans for the day, so you can reduce sleep to 7 hours of rest, the rest needs to be slept on the weekend.

This is important, as lack of sleep has been scientifically proven to significantly increase cortisol production, which significantly reduces the effectiveness of your bodybuilding efforts and increases the percentage of subcutaneous fat.

Happiness and balance are an important success factor in bodybuilding. Bodybuilding is a lifestyle and it requires 24 hours a day of your life. Training does not end after you leave the gym, then you need to follow a diet, live a balanced life.
Your strength training sessions should be short and intense. If you exercise for more than one hour, then your testosterone levels will drop and your adrenal hormone will rise, which will prevent muscle growth!

Train short, but intense. Cardio releases a lot of the hormone cortisol into the body, so cardio should be paired with a good diet.

Proper nutrition. Try to have 5-6 small meals. Eating frequently has been shown to help keep cortisol levels lower than when you eat large meals, but rarely.

The most important meals are breakfast and meals immediately after training.

Conclusion.

Level cortisol hormone not as important as diet and exercise, but it should still be taken seriously. In the fight for muscle mass and volume, every little thing is important. Lowering the level adrenal hormone, you will bring your body into a more anabolic state.