Cortisol control? Cortisol, a major catabolic hormone, is considered the mortal enemy of lean muscle mass. The popular thinking regarding cortisol is that the less your body manufactures the better. In fact, both steroid-using and natty bodybuilders do everything they can to limit the body’s natural secretion of cortisol. In this article we’ll look at cortisol and how you can control it. Let’s jump right in!
Cortisol Defined
Cortisol can be defined as a glucocorticoid, which is a class of steroid hormones that are naturally produced by the body. They control energy balance and are released by the adrenal gland in response to stress. Once secreted glucocorticoids can quickly mobilize energy from carbohydrate and fat. Glucocorticoids will also use stored protein if individual amino acids are needed for various bodily functions.
As you might know, cortisol is secreted in response to all types of stress. That includes working out, an intense form of physical stress. Generally speaking, cortisol levels will fluctuate during the day, staying reasonably low unless you come under stress. Cortisol control refers to maintaining balance, thereby limiting the destructive effects cortisol can cause. (1, 2)
What Does Cortisol Do?
As mentioned above, cortisol uses macronutrients for energy. This is in response to adrenaline release and helps you be prepared to deal with perceived stress. Cortisol also helps maintain levels of blood sugar. It does this by stimulating gluconeogenesis. The problem in this case is that gluconeogenesis might use amino acids to create glucose.
Of course, the use of aminos in this way is not an ideal situation for lifters concerned about muscle growth. That’s especially a concern since amino acids stimulate protein synthesis. Clinical research has suggested that cortisol blocks protein synthesis, a crisis for any self-respecting lifter. In addition, high cortisol levels over an extended period of time results in muscle protein breakdown. That is another extremely negative situation for any lifter to find themselves in. (2, 3)
Cortisol and Blood Sugar
As noted above, one of the other things cortisol does is help maintain blood sugar levels. It does this by functioning as a counterbalance to insulin. Of course insulin is one of the most powerful anabolic hormones naturally produced by the body. Yet, as I have referenced in other articles, it has some negative effects. The biggest one for me is that insulin spikes in response to high carb (including high amounts of simple carbs) meals. This leads to any excess carbs beyond what the body can use ending up stored as body fat. In addition, cortisol increases blood sugar levels by releasing glucose from the liver to be used as quick energy.
Cortisol And Fat Gain
Excess levels of cortisol can lead to fat gain. That’s because, for some people, high stress levels lead to overeating as a coping mechanism. This negative habit will lead to gains in body fat. From just the last two effects, we’ve seen that cortisol is not the friend of anyone trying to get lean.
Cortisol And Testosterone
One of the biggest negative effects of cortisol is the fact that it lowers the levels of free testosterone in the bloodstream. For those who may not know, free testosterone is the amount of available testosterone that can be used for muscle growth. Therefore, any disruption means muscle growth is derailed. This problem alone is a major concern that needs to be dealt with. (4)
How To Control Cortisol
We see that excess cortisol is inherently catabolic. No doubt that is not what you need when your goal is to build muscle. Therefore, you will need to take steps to keep cortisol under control.
Here are some tips on how to do that:
Cortisol Control Tip # 1 – Keep Stress Under Control
It goes without saying that controlling stress is a major contributor to cortisol control. In terms of physical stress, a training program that keeps training volume within reasonable levels makes sense. For example, 2-3 hour workouts are not needed by the majority of lifters. Think in terms of an hour or so. Also allow enough recovery time between workouts. I personally like to train intensely, but I balance that with recovery days and low volume workouts. I don’t want to say I’m a HIT or Heavy Duty guy, when I was younger and healthier I trained longer. Now, a quick but intense workout works best.
Consider Using An Intra-Workout Drink
If you train with too much intensity or too much volume, you risk cortisol release. In fact, that’s why it’s often said that training is catabolic. That presents quite a dilemma. You have to train with enough intensity to stimulate muscle growth. Yet you risk cortisol release from training with the intensity required. The answer is to incorporate an intra-workout drink, like the one I mention below.
All Day You May
For example, I usually suggest sipping 1-2 servings of 5% Nutrition All Day You May while you train. It’s a comprehensive amino acid powder featuring a high leucine content. There’s much more in this product than in most other amino acid powders. However, the downside is that it uses prop blends, and you might know what I think of prop blends.
However, even as a prop blend the BCAA content is impressive, and you can use the 10:1:1 ratio to figure out it has a high amount of leucine. That’s the most important part of this formula. Sipping it during your workout helps keep you in an anabolic state, offsetting cortisol release. This approach is one of the best ways to offset the effects of cortisol while you train.
Cortisol Control Tip # 2 – Enjoy Life!
Another cortisol control tip is to try and avoid any high stress situation (as much as that’s possible). Don’t put yourself in any situation that you know will stress you out. Focus on doing your best to enjoy life. If you do find you have to deal with stress, try incorporating some breathing techniques to help stay cool and calm.
Cortisol Control Tip # 3 – Get A Good Night’s Sleep – Consistently
Quality sleep is essential for cortisol control. Sleep problems such as mild insomnia, working the graveyard shift, staying up too late, and sleep apnea negatively impact sleep quality. This will also affect cortisol levels. If you have problems sleeping, try adding a natural sleep aid such as 5% Nutrition Knocked The F*ck Out to your supplement program. Take additional steps as needed to ensure a good night’s sleep. This would include limiting your caffeine late in the day, implementing a specific sleep schedule, keeping your bedroom dark and comfortable when sleeping, and, again, avoiding stress as much as possible.
Cortisol Control Tip # 4 – Avoid Extreme Low Carb Diets
Another tip for cortisol control is to avoid extreme low-carb diets. Eating more normal amounts of carbs helps maintain normal levels of blood sugar. As we have seen, it is important because low levels cause cortisol to be released. If you’re trying to lose fat, try a moderate carb approach. Also, ingest about 50% of your daily carbs in the hours around your workouts. If you’re trying to add muscle, don’t add too many carbohydrate calories, instead add protein calories.
Suggested Supplements for Cortisol Control
Besides the supplements I have already mentioned, here are some other supplements that can help.
MPA Supps Cortisolve
MPA Supps Cortisolve is an innovative product that helps lower cortisol from exercising. Cortisolve can be used before and after exercise, or any time of the day.
5% Nutrition KSM-66®
KSM-66® is a branded version of ashwagandha, an adaptogenic herb that helps the body cope with stress. One of the ways it does this is by helping to control cortisol. In addition, Core KSM-66 supports production of testosterone and enhances focus. (5)
Glutamine
High stress levels deplete glutamine. That’s a problem because glutamine plays a role in protein synthesis and offsets muscle protein breakdown. Therefore, it makes sense to add a glutamine supplement to your arsenal. Look for 5 grams per serving, and mix it into your intra-workout. You can also add another 5 grams to your post-workout and any protein shake during the day.
Vitamin C
Clinical research indicates that Vitamin C may decrease excess levels of cortisol indirectly. As we have seen, cortisol is released in response to stress. Among the other problems we’ve looked at, this can also cause an imbalance between free radicals and antioxidants. You can counteract this imbalance by adding Vitamin C to your supplement arsenal. (6)
Fish Oil
Fish oil is a primary source of Omega 3 fatty acids. They are believed to lower inflammation and decrease cortisol levels.
Summary
Cortisol control is vital to your success in the gym. While cortisol is a necessary hormone, excess amounts cause problems to your muscle growth goals. It can, however, be controlled and its catabolic effects significantly reduced. Follow the tips and supplement suggestions presented here and you can control cortisol. Don’t forget to stop by illpumpyouup.com for all your supplement needs.
References:
- Braun, T. P., & Marks, D. L. (2015). The regulation of muscle mass by endogenous glucocorticoids. Frontiers in physiology, 6, 12. https://doi.org/10.3389/fphys.2015.00012
- https://my.clevelandclinic.org/health/articles/22187-cortisol
- Wise, J. K., Hendler, R., & Felig, P. (1973). Influence of glucocorticoids on glucagon secretion and plasma amino acid concentrations in man. The Journal of Clinical Investigation, 52(11), 2774–2782. https://doi.org/10.1172/JCI107473
- Brownlee, K. K., Moore, A. W., & Hackney, A. C. (2005). Relationship between circulating cortisol and testosterone: influence of physical exercise. Journal of sports science & medicine, 4(1), 76–83.
- Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466
- https://rtmscentre.co.uk/benefits-of-vitamin-c-for-cortisol-levels/#:~:text=In%20addition%2C%20studies%20have%20suggested,subjective%20stress%20responses%20in%20participants.