Cortisol is the most important hormone to think about in the first place if you need to effectively lose weight and get rid of extra pounds.

Cortisol is a steroid hormone secreted by the adrenal cortex. It is the most important stress (catabolic) hormone that ensures the body's adaptation to changes and stress. Cortisol is released into the blood in very large quantities compared to other hormones (tens of times). This partly determines the strength of its effect on the body.

It is important to note that the stimulation of cortisol production is one of the most important tasks in fat burning training. Despite the fact that other hormones (somatotropin, adrenaline, noradrenaline) also contribute to the release of fats from fat depots, the role of cortisol in this process is most important. And, therefore, you need to get the body to predominate the processes of catabolism over the processes of anabolism in order to start losing weight quickly.

Cortisol, in addition to a bright fat-burning effect, has one unpleasant effect on the body for us. Namely, the increased use of muscle tissue for energy. We cannot afford this, since muscle mass is the most important tool to burn the same fat.

How can you reduce the damaging effects of cortisol on muscles?

First, the muscles should be trained intensively in a strength manner.

Secondly, muscles should be supported by the intake of quickly and easily digestible protein. This problem is usually solved by taking one serving (about 30 g) of whey protein an hour before training and immediately after it.
In both cases, you affect the course of biochemical reactions, making muscle breakdown not so beneficial from an energy point of view.

Interesting daily cycle of cortisol. The greatest amount of this hormone in the blood is observed in the early morning hours (6-8 am). This means that if you do fat burning workouts early in the morning, you will get a much greater effect.

Functions of cortisol in the body

Stimulates protein catabolism (in fact, it destroys muscle tissue very actively and quickly, allowing it to generate energy). Against the background of a low-protein diet, it can easily destroy the bulk of your muscles, making you not so much slim as flabby.

Increases the mobilization of fats (the release of fatty acids from fat depots). Appropriate application here.

Weakens the processes of formation of fat in fat cells.

Reduces muscle glucose uptake. This means they will get more energy from fat if given a good workout.

It is, however, a powerful anti-inflammatory agent (remember hormonal ointments, such as hydrocortisone).

Enhances vasoconstriction due to the action of adrenaline. This can lead to an increase in pressure.

What stimulates

Reducing sleep time.

Frequent, long and intense workouts (daily for 1.5-2 hours).

The duration of training increases the secretion of cortisol only up to a certain limit. But the longer the workout, the greater the production of other hormones that burn fat: somatotropin, adrenaline, norepinephrine.

Unusual exercises with a wide spectrum of action (multi-joint unusual exercises).

How to do exercises for weight loss

Performing several exercises in a row in different planes with different body positions. These are the so-called hybrid sets (combined exercises),.

I wanted to share my old article, but not lost relevance. The article is intended rather for beginners .. maybe someone will be interested. The article is a year old and I haven't edited it.

I would like to talk about a simple and affordable way to combat the increased secretion of cortisol caused by training load. Many people know that cortisol is the worst enemy of a bodybuilder, putting an end to all attempts to build large muscle mass, and even leading to the accumulation of fat in the abdominal region, hiding your hard-earned abs from others. However, despite what I want to tell you, it has been known for a long time, thoroughly studied and rechecked, 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, what is the limit of their knowledge in the field of proper and effective nutrition of athletes. So, for starters, it should be clear that the enemy for us, athletes, is not cortisol itself, but its excessively increased secretion. Directly during training, an increase in cortisol secretion is exactly the opposite we need. Why? Cortisol is a glucocorticoid hormone produced by the adrenal glands in response to the body's increased need for physical, mental work, and stress management. Any stress (physical and emotional) leads to increased and even huge secretion of cortisol, under the influence of severe stress, the concentration of cortisol in the blood can increase tenfold. What is happening? Protein structures are destroyed, incl. muscle tissue, muscle glycogen, and adipose tissue. Destroying, they leave their homes, 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 needed to counteract stress. Simply put, if you need to cope with intense physical activity, do a large amount of work - lift heavy weights, run fast and for a long time, cortisol will take care of the body's energy supply, which will turn them into energy as quickly as possible, sparing your body's tissues in order to SAVE!! ! If you ever have to flee in an open field from an unexpectedly loose and aggressive bull, despite the fact that a few seconds ago it was your antics in front of him that caused this aggression, then after running a kilometer across rough terrain for some minutes and climbing a saving high tree, you will say thank you to cortisol that it provided 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. of the body, especially muscles, by converting amino acids of muscle tissue into glucose, although at this time we need something completely different, we need to restore the resources expended during training and over-recover, making progress in increasing endurance, muscle mass and strength. And it is with this increased secretion of cortisol that we should fight, which I will now talk about. This can be done without even resorting to hormonal drugs.
Taking carbohydrate drinks during exercise. A carbohydrate-based drink taken during an intense workout increases blood glucose levels, which in turn signals the body to reduce cortisol secretion, since a drop in blood glucose levels just signals the body to 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 the amino acids of muscle tissue (mainly BCAA, 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 the absorption of simple carbohydrates during training, we will ensure that the signals for increasing the secretion of cortisol will be weaker, which means that the amount of cortisol will be produced less, which will avoid excessive consumption of muscle tissue amino acids during the post-workout recovery period. In addition, the carbohydrate drink-induced rise in blood glucose levels can increase levels of insulin, a hormone that can counteract some of the negative effects of cortisol. In general, the performance of the body during training will also increase.
Practical advice: get either a ready-made carbohydrate drink in a bottle (the so-called isotonic drinks containing minerals in addition to carbohydrates) or a concentrated carbohydrate complex (like Twinlab's ULTRA FUEL, Universal's CARBO ENERGY, Universal's PURE MUSCLE CARBS Ultimate Nutrition, "ISOTEC" by Incospor), consisting of either a mixture of dextrose, fructose and maltodextrin, or maltodextrin alone and dilute in cool clean water at the rate of not 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 oppressed by training will not cope with a more concentrated drink and you will get a 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 completely stupid to drink a protein shake during a workout, which I personally have repeatedly observed. 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 there (for taste). This is what bodybuilders did back in the early 90s, sometimes adding honey instead of sugar. The drink must be consumed every 15 minutes of training for 100-200 ml. It would be great to add a couple of tablespoons of liquid amino acids to such a drink.
Taking carbohydrate drinks before training. You can make an even more powerful anti-catabolic drink, but you need to take it 40 minutes BEFORE training. 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 pure water, and add VITAMIN there C in a dosage of at least 1-2 grams. Numerous Scientific research showed that vitamin C in large quantities is able to reduce fluctuations in cortisol levels that occur within 24 hours after exercise, can reduce stress on the body, thus reducing the need for stress hormone. In addition, increasing blood levels of vitamin C 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 stress-reducing and cortisol-secreting effects. It should be noted that many vitamins taken in large quantities, in doses up to 1 gram and above, are able to provide 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 helps to increase performance by replenishing muscle glycogen stores and reducing muscle protein breakdown during training, due to an increased level of amino acids in the blood, and due to the intake of vitamin C decrease in post-workout cortisol levels. This way of taking carbohydrates with amino acids will help increase energy for those who come to the gym after work already tired and devastated, especially if you additionally take guarana extract, preferably in liquid form. And for athletes belonging to the category of difficult-growing, the so-called. hardgainers, in no case should you train hungry, this will contribute to the strongest catabolism of muscle tissue. I strongly recommend that such athletes take a mixture of carbohydrates, amino acids and ascorbic acid before training.
Reception of carbohydrate drinks after training. The fact that after a workout during the so-called. a protein-carbohydrate window, you need to take a large amount of simple carbohydrates and an easily digestible protein or amino acid complex, a lot has been written and said. A portion of a gainer or a carbohydrate drink with amino acids taken after a workout contributes to the speedy recovery of spent energy and plastic resources and causes the strongest 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 achieve a decrease in muscle tissue catabolism caused by strength stress, both directly during training and after, which will undoubtedly translate into faster recovery and more marked increase in muscle mass.
To maximize the effectiveness of carbohydrate drinks taken BEFORE, DURING, AND AFTER training, I recommend that you ADDITIONALLY use:
- BEFORE training: amino acid complexes in tablets or liquid form (20-25 grams) or BCAAs (10 grams), 1-2 grams of vitamin C, liquid guarana extract containing at least 200 mg of caffeine (for those who need a little pep up after busy work day). In addition, you can add 5-10 grams of creatine to such a cocktail. The intake of creatine together with carbohydrates contributes to its maximum absorption by muscle cells.
- DURING workout: 10-20 grams (2-4 tablespoons) of liquid amino acids added to the drink.
- POST workout: amino acid complexes in tablets or liquid form (20-25 grams) or BCAAs (10 grams) or whey protein 30-40 grams, or just take a portion of the gainer, where everything is already there, and if you use creatine, then you need to take and its 5-10 grams.
All of the above is a good addition, but it is CARBOHYDRATES that form the basis, if you use the above supplements in the considered time periods WITHOUT carbohydrates, they will have a very weak effect on metabolism and cortisol secretion, and CARBOHYDRATES without these additives will still give a pronounced effect. I want 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 (with the exception of the time after waking up), then this will contribute to the accumulation of subcutaneous fat and excessive stress on the pancreas. For overweight athletes (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 for a set of adipose tissue.

The hormone produced by the adrenal glands is called cortisol. The release of the hormone occurs in stressful situations, which causes blood flow to the muscles and heart. With this unique ability of the body to make muscles much stronger, the reaction is lightning fast, mental processes do not work, only the instinct of self-preservation.

Characteristics of the hormone

One common definition for cortisol is the "death hormone." What gave it such a repulsive name and how justified is it? Perhaps not responding to stress would prolong life? But not everything is so simple. In addition to negative side effects when the hormone is released into the blood, cortisol plays an important role in the work of our body as a whole.

Defensive reaction

The need for an instant supply of cortisol was vital to our ancient ancestors. In their habitat, mortal dangers awaited them at every step, whether it be natural phenomena or the hostile neighborhood of predators, the protective reaction of the body retained the possibility of survival as a species.

In critical situations, the adrenal glands were included in the overall work of the body, producing cortisol, which, in turn, enriched the muscles and heart with blood. The biochemical reaction that released the hormone cortisol made them stronger and the ability to survive increased several times.

The negative side is that the heart did not always cope with the saturation of such an amount of blood with the help of cortisol and did not have time to pump it, which led to a heart attack or stop. Hence the concept of the "hormone of death." Repeatedly, each of us, when frightened or stressed, felt the rapid beat of our own heart, this is an indicator of the release of the hormone.

How the hormone works

In the event of an extraordinary life-threatening situation, the function of the adrenal hormone cortisol is to enrich the muscles with blood. But the production, which stops and the outflow occurs at the expense of other functions of the body - digestive, urinary, sexual, respectively, this process harms them. It also exhausts the muscles themselves. Hence the weakness in the post-stress state.

Hydrocortisone (cortisol), a substance of the glucocorticoid class, is the most active and performs a huge and significant number of functions for the human body:

• protection of the body from stressful situations;
• promotes accelerated tissue breakdown;
• by constricting blood vessels, cortisol increases blood pressure;
• in liver cells starts synthesizing processes;
• in case of insufficient food, the hormone stabilizes the sugar level;
• cortisol prevents blood pressure from dropping at the time of an emotional breakdown.

In a normal concentration of cortisol in the blood, it is necessary to regulate the processes of water and mineral metabolism. The hormone actively breaks down fats, and prevents the production of cholesterol. It depends on its presence whether a person will suffer from excess weight or obesity.

The norm of the hormone in the blood

In order to make an analysis during the synthesis of cortisol, three blood or saliva samples are required during the day. This is done in order to compare the morning and evening readings. In the morning, the level of cortisol exceeds the evening figure by about forty-five units.

The norm of the hormone for each age category will be different. In children, it is less and ranges from 80 to 600 nmol / liter. The older the person, the more diseases acquired over the years. This factor will affect the level of cortisol secreted by the adrenal glands, and it will be approximately from 140 to 650 nmol / liter. For a pregnant woman will exceed three to five times. In cases of deviation up or down, the reason for further treatment to the doctor.

Risk of high hormonal levels

No matter how evolutionary changes a person undergoes, the body's ability to respond to danger or fear remains unchanged. Currently, it is not as necessary for survival as our ancient ancestors. And the increased level of the hormone, except for harm, does nothing to the body.

It is hardly necessary to double the strength in the muscles during a quarrel with neighbors or a squabble in the subway. But the ability to protect, formed at the gene level, continues to work. At the time of the release of the hormone cortisol, a person does not feel temperature changes, he does not have a feeling of hunger and the need for sleep, and becomes almost invulnerable. But at the same time, so much energy is burned that tissue cells destroy themselves.

Elevated levels of the hormone cortisol damage not only muscle cells and heart function, but also completely disable the immune system. A person becomes defenseless against many viruses. The penetration of bacteria and infections into the body, when the immune system is inactive, leads to severe course of the disease.

In stressful situations, the brain also suffers. The outflow of blood pumped by the hormone cortisol into the muscles does not improve its performance. Cells that are responsible for memory die without proper blood supply. Often, a person who has experienced a significant release of cortisol is given a disappointing diagnosis, amnesia.

Another side effect of this biochemical reaction, cortisol blocks the production of serotonin (). The hormone, being a monopolist in the body, starts the process of deep depression, which by definition is stress. This is followed by the next portion of the hormone cortisol. The circle closes.

Symptoms

The breakdown of cortisol and its dissolution in the liquid will occur within two hours, and it will be excreted from the body naturally. If the concentration in the body is constantly increased, the hormone cortisol will make itself felt by the following signs:

• fatigue with slight exertion, a constant feeling of weakness in the muscles;
• destruction in bone tissues with progression dynamics;
• dry skin with easily manifested hematomas;
• due to a weakened immune system, the disease becomes chronic with repeated relapses;
• increases insulin levels and blood pressure.

One of the unpleasant consequences of the presence of an increased concentration of cortisol is an increase in body weight, the location of fat deposits in the waist and abdomen. It is diagnosed when puffiness and fatty deposits are present on the face, making it flat.

A constant feeling of hunger, food intake becomes uncontrolled at the slightest stress. Whatever measures are taken to reduce the accumulation of fat, do not give the desired result. The work of the digestive tract is disturbed, gastritis, pancreatitis develops. This is another reason to determine the level of cortisol in the blood.

For people who are professionally involved in sports, a single dose of doping containing hydrocortisone will increase muscle strength, but a constantly elevated level of the hormone will lead to the accumulation of fat under the skin and the destruction of muscle mass. An increase in body fat, unusual for people in sports, will also become a symptom of an increased concentration of cortisol.

Influence on the psyche

In people who are constantly exposed to stress, an increased level of the hormone destroys the neurons of the brain. For no apparent reason, a person is constantly nervous, in an excited state, prone to panic attacks. Due to memory impairment, impaired communication skills, gradually the circle of communication narrows, the person "closes in himself."

The biological rhythm changes, the problem with sleep. An excess of cortisol, the stress hormone, keeps you awake in the evening due to an overexcited state. If you still managed to fall asleep, the dream is superficial, the disturbing organism does not rest.

But the most pernicious influence on the psyche of cortisol, the death hormone, lies in its ability to inhibit or completely exclude the production of serotonin. There is a periodic tremor of the hands, a constantly depressed state, sudden changes in mood, a tendency to apathy. In severe forms, a person becomes depressed and relatives notice suicidal tendencies behind him.

Decreased hormone levels

A low level of the hormone is no less dangerous for the body than an increased one. A person loses the ability to adequately respond to a stressful situation. And the body will not be able to use the reserves to eliminate it without the release of cortisol, which leads to undesirable consequences, up to death.

The reason for the low production of cortisol may be insufficient work of the adrenal glands associated with:

• hyperplasia, a congenital defect of the gland;
• the presence of an infection that affects the functioning of the organ;
• vascular problems that caused hemorrhage;
• taking drugs of the steroid group or hormonal drugs;
• lack of communication between the adrenal cortex and the pituitary gland;
• cancellation of hormone-containing drugs;
• the presence of oncology and surgical intervention associated with it.

The main thing to eliminate the cause is to correctly determine the diagnosis. Sometimes the clinical symptoms of several different diseases are similar in nature to the level of the hormone in the blood. Often, low cortisol levels are attributed to simple overwork or age-related hormonal changes.

low level symptoms

Knowing the signs characteristic of a low hormonal background associated with the work of the adrenal glands to produce cortisol will help to pay attention in time to the presence of a malfunction in the body:

• unexplained weight loss;
• feeling of chronic fatigue, muscle weakness;
• frequent dizziness and faintness;
• pigmentation on the skin;
• depressed mood.

A sign of a low amount of cortisol may be pain in the abdominal cavity that is not concentrated in one place. Waves of nausea, often ending in vomiting. Violation of taste buds, when preference is given to oversalted food.

Treatment Methods

When the relevant analyzes were carried out, an abnormal concentration of stress hormone was revealed, both up and down, treatment is necessary. The therapy will be aimed at normalizing cortisol in the blood, stabilizing general well-being and restoring the functioning of other organs and systems.

The reason for the instability of the hormonal background is physical and emotional exhaustion, so you will have to radically revise your usual lifestyle:

• exclude coffee and energy drinks from the diet;
• eat foods enriched with vitamin B, the presence of ascorbic acid in them;
• a tincture on licorice roots or an extract from St. John's wort is well suited;
• a diet that includes foods high in carbohydrates (broccoli, celery, grapefruit, tomatoes, herring) is shown, protein must be consumed.

The daily routine is aimed at a healthy lifestyle. Sleep time should be from seven to eight hours, a rested body is less prone to stress, respectively, an increase in cortisol levels. If possible, do not neglect the afternoon nap. Exercise within reason in gyms. A relaxing massage will have a good effect.

The presence of a beloved pet in the house will increase the level of positive emotions and reduce the production of the hormone. If this is a dog, walking with her in the fresh air will add inner harmony. Useful field trips. And cortisol, which is responsible for stress, will always be normal.

Cortisol is a glucocorticoid that is produced in the adrenal cortex in response to physical or emotional stress in accordance with natural circadian rhythms. Cholesterol is used to produce cortisol in the body, and its release is controlled by adrenocorticotropic hormone (ACTH). Cortisol plays an important role in the body's response to stress: it helps deactivate the least important functions in order to direct all energy towards an immediate solution to the problem. However, under conditions of constant stress, cortisol begins to harm the body.

What functions and processes are affected by cortisol in the body?

Cortisol helps us get out of bed and function throughout the day. In the morning, cortisol levels rise gradually, reaching their highest level around 8 a.m. Thanks to this, we feel a surge of vigor and strength. As the day progresses, cortisol levels drop and are at their lowest around 3-4 am.

The function of cortisol in the body is not long-term - it is designed for a short period of time, sufficient to get out of a stressful state.

Chronic stress, which we are exposed to due to the modern lifestyle, leads to the fact that the short-term effect of cortisol gradually develops into a long-term one. What does this lead to?

1. cortisol and glucose. Cortisol stimulates gluconeogenesis (the process of glucose synthesis) in the liver and glycogenolysis (the breakdown of glycogen in the liver and muscles to glucose) necessary to complete the first process. In addition, cortisol inhibits the action of insulin, whose task is to deliver glucose to cells. All this leads to a rapid increase in blood glucose levels, which is good if a person has to, say, run away from a bear, but bad if an emotional factor has become a source of stress.
2. Cortisol and the immune system. Elevated cortisol in the body partially disables the function of the immune system: it interferes with the formation and functioning of T-lymphocytes, leaving the body more vulnerable to pathogens.
3. Cortisol, muscles and bones. Cortisol inhibits the entry of amino acids into muscle tissue cells, i.e. When cortisol levels are elevated, the muscles don't get enough fuel. With regard to bones, the stress hormone inhibits bone formation and impairs calcium absorption. Simply put, muscles and bones cannot grow properly in an environment of elevated cortisol. Cortisol increases the risk of osteoporosis.
4. Cortisol and blood pressure. An increase in cortisol leads to an increase in blood pressure because it makes the body more sensitive to the effects of adrenaline and norepinephrine, which lead to vasoconstriction. The risk of cardiovascular disease increases under conditions of constant stress.
5. Cortisol and electrolytes. Cortisol "forces" the body to retain sodium, as well as get rid of water and potassium, which leads to electrolyte imbalance.

How does high cortisol in the body lead to weight gain?

Elevated levels of cortisol in the body increase cravings for sweets, increase appetite and contribute to the appearance of extra pounds. This happens because cortisol binds to receptors in the hypothalamus, resulting in a person being drawn to sweet and/or fatty foods.

Cortisol is one of the four main hormones that affect a person's weight.

Cortisol has a direct effect on appetite because it is involved in the regulation of other hormones released during stress - corticotropin-releasing hormone, leptin and neuropeptide Y. The stress hormone increases leptin secretion, suppresses insulin production and leads to the development of insulin resistance, which in long term leads to increased insulin levels. In addition to diabetes, this is fraught with deprivation of cells of energy and a command to the body to replenish energy reserves, i.e. eat.

What else is dangerous constantly elevated levels of cortisol in the body?

In addition to the above dangers that chronic stress exposes us to, there are several other effects of constantly elevated cortisol in the body, namely:

• violation of the production of thyroid hormones;
• increased production of stomach acid, which can lead to heartburn and digestive problems
• chronically elevated levels of cortisol are fraught with disorders in the reproductive system, including infertility and miscarriages;
• disruption of the hippocampus;
• memory impairment;
• decrease in the level of serotonin in the brain;
• suppression of neurogenesis (the formation of new brain cells);
• delayed healing and recovery processes after injuries;
• rapid loss of collagen in the skin (the result is flabby, weakened skin);
• cognitive decline;
• mental illness;
• increased cholesterol levels;
• reduction in life expectancy.

How to get cortisol levels in the body under control?

Since the main cause of a dangerous (i.e. chronic) increase in the level of cortisol in the body is constant stress, it is necessary to learn how to deal with it. Each person has a way that helps to stay calm in stressful situations. The website recommends that you follow these guidelines daily:

1. Regular physical activity- a powerful weapon against stress. Just half an hour a day of your favorite physical activities (cycling, boxing, swimming, running, jumping rope, dancing) will significantly increase the body's resistance to stress.
2. Relaxation through meditation. Many studies show the positive effects of meditation on the brain, the ability to cope with stress, as well as well-being and mood.
3. Meet your friends more often. Having friends makes it easier to get through adversity, and regular casual communication helps to maintain a positive attitude and keep the stress hormone within acceptable levels.
4. Sleep and proper nutrition. Healthy sleep and a balanced intake of nutrients are indispensable conditions for the proper functioning of the whole organism.

Cortisol performs a number of important functions in the body that can be disrupted by chronically elevated levels of the stress hormone. To prevent this from happening, the site recommends finding the most effective relaxation techniques and using them in stressful situations.

The body is constantly undergoing processes of destruction and restoration. Catabolism is associated with the destruction of substances, cells, tissues. Anabolism ensures their renewal. All metabolic processes are regulated by the endocrine system. It produces catabolic and anabolic hormones, which must balance the processes of synthesis and decay.

Cortisol is the main catabolic hormone. With a normal level of active substances in the blood, its action is aimed at protecting the body from any stress, not only mental, but also physical. Its significant increase in the body in stressful situation justified, since in this case additional energy costs are needed to actively resist stress.

Many athletes who are involved in strength sports (especially those who take anabolic steroids) really dislike this hormone. They take special supplements to lower their cortisol levels.

fat destroyer hormone

Cortisol's job is to provide the body with enough energy. During the day, the daily amount of cortisol changes. There is a lot of it in the morning, before waking up, and little in the evening, when a person should gradually calm down and go to bed.

Morning dosed workouts make cortisol (small amount) work as a fat burner, as reserves are depleted by morning. At this time of day, the increase in the hormone is justified, the body needs to cheer up and get to work.

Professional trainers say that a large amount of cortisol that enters the blood needs to be “worked out”, reduced in a natural way. Therefore, dosed physical activity in the morning gives an excellent effect:

• speed up metabolism;
• strengthen the body (the muscular system, in particular);
• reduce the level of the main catabolic hormone.

Competent physical activity, nutrition and sleep will send cortisol to build and strengthen the body. With his help:

• normalizes blood pressure;
• sugar balance is maintained;
• the water and mineral balance returns to normal;
• there is an adequate response to stress factors;
• the pain threshold decreases;
• increases resistance to inflammation and infection.

muscle destroying hormone

Chronically high levels of the hormone work to destroy the body. He is called out by fasting, diets, exhausting many hours of training. When a person is driven by the desire to be stronger, faster, more resilient, better than rivals, work goes on for wear and tear. For the body, this is an overload, colossal stress. In such conditions, cortisol works as a destroyer:

• muscle and bone tissues are destroyed first;
• immunity decreases;
• there is a hormonal failure;
• high risk of developing dangerous diseases.

To withstand such loads, athletes constantly use enhanced vitamin-mineral complexes, use cortisol blockers. To prevent the negative consequences of a high level of a substance, proper nutrition, daily routine, a good night's sleep is a prerequisite for success in a sports career.

Athletes who are involved in power sports are constantly fighting with the main catabolic hormone. Some of them, in order to achieve quick results in building relief muscles,. These substances make it possible to withstand enormous loads.

Under the influence of anabolic steroids, bodybuilders can work out for several hours and not feel tired. The body responds to such loads with a very high secretion of cortisol.. For this reason, they have to take additional measures so that the hormone does not start an active catabolic process in the form of muscle breakdown to restore the body's energy losses and regenerate other tissues.

On the other hand, it also negatively affects the muscle mass of athletes. With its shortage, full muscle recovery is impossible. Athletes experience severe pain, inflammatory processes begin. Therefore, it is impossible to protect the body from the catabolic action of cortisol by constantly taking blockers of the substance.

Methods of combating cortisol in sports

The question of the effect of physical activity on the secretion of cortisol is constantly being studied. Heavy training is a strong stress that provokes the release of cortisol and, as a result, the destruction of muscle mass. We must not forget that the body is a natural self-regulating system.

In what ways do professional athletes who competently approach the organization of the training process fight high cortisol:

1. The duration of the workout. The optimal time is 45-60 minutes.
2. Drinking a special sports drink during training. It is prepared on the basis of 5 g of amino acids and 20 g of simple carbohydrates.
3. When developing an individual training program, the intensity of physical activity, the time of classes, and the type of physical activity are taken into account.
4. Special balanced diet. It is based on complex carbohydrates, complete proteins, healthy fats.
5. Relaxing practices.
6. Positive emotions.
7. Night sleep for 7-8 hours. During the night recovery period, the body actively secretes anabolic hormones that naturally slow down catabolic processes, neutralize cortisol, restore muscles and the body as a whole. Good sleep is called the best anabolic and anti-catabolic.

Cortisol, with the right organization of training, can become an active assistant. It is important to understand that interference with the regulation of natural processes in the body (for example, influencing the secretion of cortisol or suppressing its activity) leads to severe hormonal failure and dysfunction of the entire body. The processes of catabolism and anabolism occur in parallel and are interdependent.

Dosed workouts improve the quality of life and help fight stress hormone levels, and a competent trainer will help you achieve results and protect you from injuries and health problems.