Walk into any so-called "hardcore" gym these days, and
you’ll likely see ‘em by the dozens. They’re easy to spot… they’re the
guys who spend hours on end pushing up plates, searching for supreme
physical perfection, yet rarely finding it. They are the hopelessly
overtrained, and they’re afflicted with that old Protestant work ethic:
a little training is good, so a whole lot must be better.
The very idea of producing a peak physique leads to a
perverse temptation among these fellows to do all but pitch tent in the
weight room and camp out there 24/7. "There’s no such thing as
overtraining," they declare. Indeed, they know a lot of clichés and can
spout them off with machine-gun repetition—No Pain, No Gain… If the Bar
Ain’t a Bendin’, You’re Just Pretendin’… Go Heavy or Go Home. But ask
them anything specific about exercise physiology or the dynamics of
muscle-fiber hypertrophy and repair, and they’re as quiet as Tori
Spelling playing Trivial Pursuit.
The bottom line is, if you’re among the band of
hard-and-heavy lifters, cortisol may be literally eating away at your
muscle-building potential. Weight training enthusiasts must declare
all-out war on this catabolic hormone if they have any aspirations of
building muscle. But before we attack all of your cortisol problems,
some background on this intriguing subject is in order. After all,
understanding leads to solutions (or was it madness?). Anyways, here
goes….
Cortisol is the primary glucocorticoid. It is a natural
hormone of the adrenal glands. Although cortisol's precise actions are
not completely understood, we know that it is essential for life.
Cortisol is necessary to maintain important processes in times of
prolonged stress. Most of its effects are not directly responsible for
the initiation of metabolic or circulatory processes, but it is
necessary for their full response.
Cortisol Synthesis:
Cholesterol--> Pregnenolone--> Progesterone -->
17-Hydroxyprogesterone-->11-Deoxycortisol -->
Cortisol.
Cortisol can exert its effects on peripheral tissue. Once
in circulation, cortisol is typically bound to a specific
glucocorticoid-binding alpha2-globulin called transcortin. About 75% of
cortisol is bound to transcortin, 15% to 20% bound less tightly to
albumin, and 5% of circulating cortisol is unbound (1). This is an
important factor to take into consideration when measuring cortisol
levels. The 24-hour urinary excretion of unmetabolized cortisol is one
of the best ways to accurately gauge cortisol levels. This helps take
into account bound and free cortisol. Exogenous cortisol has a half-life
of about 70 to 90 minutes. Cortisol can be converted to its 11-keto
analogue cortisone (you know, the stuff you take when you have some bad
swelling or inflammation).
The major catabolic effects of cortisol involve its
facilitating the conversion of protein in muscles and connective tissue
into glucose and glycogen (cortisol may increase liver glycogen).
Gluconeogenesis involves both the increased degradation of protein
already formed and the decreased synthesis of new protein. Cortisol can
also decrease the utilization of glucose by cells by directly inhibiting
glucose transport into the cells (1). A cortisol excess can also lead to
a decrease in insulin sensitivity. Cortisol also reduces the utilization
of amino acids for protein formation in muscle cells. A cortisol excess
can lead to a progressive loss of protein, muscle weakness and atrophy,
and loss of bone mass through increased calcium excretion and less
calcium absorption. That is one of the reasons long-distance runners
tend to have skinny physiques. With the amount of stress that runners
place on their bodies, they have high levels of free radicals as well as
cortisol. Excess cortisol can also adversely affect tendon health.
Cortisol causes a redistribution of bodyfat to occur through an unknown
mechanism. Basically, the extremities lose fat and muscle while the
trunk and face become fatter. Some of the signs of overtraining include
higher cortisol levels, which may cause depression-type effects.
Cortisol excess can also lead to hypertension because it causes sodium
retention (which can make you appear bloated) and potassium excretion.
In other words, excessively high cortisol levels may turn you into a
girly man! So the real challenge becomes how can cortisol levels be
controlled but not inhibited completely because of cortisol's necessary
anti-inflammatory effects?
One way is to take anti-cortisol supplements in the
morning upon rising and then before bedtime, as these are two times that
cortisol levels seem to be raised. Timed release would not be an option
here because this may suppress cortisol levels over too long of an
extended period. The key is to suppress elevated levels of cortisol, not
decrease normal physiological levels of this hormone because as I
mentioned earlier, a small amount is needed for its anti-inflammatory
and other effects.
Another one of cortisol's undesirable effects for athletes
is it causes insulin resistance by decreasing the rate at which insulin
activates the glucose uptake system, likely because of a post-insulin
receptor block (2). Any type of stress that occurs to the body signals
the nervous system to relay this to the hypothalamus. The hypothalamus
then responds by initiating the stress-hormone cascade starting with CRF
(corticotrophin releasing hormone) followed by ACTH (adrenocorticotropic
hormone) release, and finally glucocorticoid production (pretty intense,
huh?). Stress to the human body can include trauma, anxiety, infections,
surgery, and even resistance training and aerobics. Recent research has
shown that increased cortisol levels also increased protein breakdown by
5% to 20%. (3) Even mild elevations in serum cortisol can increase
plasma glucose concentration and protein catabolism within a few hours
in healthy individuals. (4) Cortisol increases with increasing time of
intense exercise. In overtrained individuals, cortisol levels increase
while testosterone levels decrease. That is why one measure of
overtraining is the testosterone: cortisol ratio. By the way,
overtraining is defined as an increase in training volume and/or
intensity of exercise leading to a decrease in performance. Cortisol can
increase bodyfat levels especially when it’s increased dramatically in
the body. Increased cortisol levels have an adverse effect on
testosterone levels. In fact, one of the primary anti-catabolic effects
of testosterone and anabolic steroids is its decreasing muscle cortisol
metabolism. (5) That is one reason why many athletes can completely
overtrain when taking anabolic steroids and still increase lean body
mass and strength.
Some research indicates that cortisol response to
resistance training normalizes after about five weeks and that the
testosterone: cortisol ratio is not adversely affected after long
periods of resistance training. (6) This suggests that the body has an
adaptive response.
Cortisol can inhibit growth-hormone levels by stimulating
the release of somatostatin (a growth-hormone antagonist). It may also
reduce IGF-1 expression (IGF-1 is one of the most anabolic agents in the
body and is the substance that is responsible for most of growth
hormone’s positive effects because GH converts into IGF-1 in the
liver).
Cortisol has other hormone-modifying effects. Cortisol can
directly inhibit pituitary gonadotropin and TSH (thyroid stimulating
hormone). (7) By doing so, it can make the target tissues of sex
steroids and growth factors resistant to these substances. It may also
suppress an enyme known as 5' deiodinase, which converts the relatively
inactive thyroid hormone T4 to the active one known as T3 or
triiodothyronine. This can decrease metabolic rate and make it harder to
lose bodyfat (it's already hard enough for people and anything making it
harder definitely needs to be kicked to the curb).
There are different stages in sleep and during one stage,
cortisol levels are elevated because protein is being re-cycled. This is
one reason that cortisol-suppressing supplements should be taken before
bedtime to help minimize excess cortisol production during sleep.
Cortisol also seems to play a role in various disease
states. It is found in higher-than-normal levels in diseases ranging
from AIDS and multiple sclerosis to Alzheimer's. Prolonged high levels
of cortisol can throw the immune system into chaos and ravage the human
body. A growing number of researchers believe that many of the worst,
and least-understood, diseases will soon be identified as caused by high
cortisol, and subsequently treated with cortisol- reducing drugs or
supplements.
There was an anti-cortisol conference (the second one ever
conducted) held in Las Vegas in 1997 and headed up by Steroidogenesis
Inhibitors Inc. and Dr. Alfred T. Sapse. This conference had many
researchers involved in anti-cortisol research. Abstracts were presented
on various supplemental and drug therapies for decreasing cortisol
levels, especially in excessive cortisol-production disorders. In
particular, there was an abstract presented by Dr. Sapse that mentioned
some nutritional supplements to lower cortisol levels in the body. These
included gingko biloba, Vitamin A, Zinc, and acetyl l-carnitine (8).
Other abstracts presented there discussed the role of DHEA and its
metabolites in helping to decrease cortisol levels. (9) Some abstracts
presented looked at the progression of cortisol-induced diseases.
Overall, the conference was very informative and helped researchers
answer many questions on cortisol and anti-cortisol therapies as well as
opened the door for further anti-cortisol research.
Cortisol suppression may be an essential part in the
recovery process for athletes involved in a rigorous training program.
In fact, one of the signs of overtraining syndrome is high cortisol
levels. Moderating (not completely diminishing) cortisol levels is an
essential factor in allowing weight-training individuals to completely
recover from their exercise session and maximize results (something we
would all like to do).
It may be a very good idea to get cortisol levels tested
by a qualified physician (when I say qualified, I mean one who has done
this sort of thing before and has been to medical school) on a regular
basis. One of the best times to test cortisol levels is first thing in
the morning on an empty stomach. This reference value or proper range
for cortisol first thing in the morning should be between 4 mcg/dl and
19 mcg/dl with the sample being taken from blood. The normal range for
free cortisol levels measured from urine is between 10 pg/ml and 110
pg/ml. There is also another way to measure cortisol through a salivary
cortisol screening. The normal range for cortisol with this test first
thing in the morning is between 100nmol/L and 300nmol/L. These tests may
not have the final say in determining high cortisol levels but, it will
certainly give you an idea about where your cortisol levels stand.
Controlling Cortisol Levels
Here are some solid tips to help control cortisol
levels:
1) Diet: Make sure you are supplying your
body with all the essential nutrients you need to prevent deficiencies
and for optimal function. This includes plenty of high-quality protein,
complex carbohydrates, essential fatty acids, and vitamins and minerals.
Try not to restrict calories continuously as some research suggests that
restricting normal caloric intake by 50% can lead to a subsequent
increase in cortisol levels by 38%. (10)
2) Do not overtrain: Try not to work out
three or more days in a row without taking a day off. Keep workouts to
under an hour at the most and train efficiently and intensely. I know
this phrase has been beaten to death but LISTEN TO YOUR BODY!
Take enough rest days between workouts - If you are
really sore, then wait an extra day to train until your body fully
recovers from your previous workout. Remember, less may be more in
this case.
4) Relax and try not to get stressed out
easily: Take an evening walk with a loved one or take a nap
when you get a chance.
5) Try to get at least eight hours of sleep per
night: Sleep is crucial to the recovery and recuperation
process.
6) Spike Insulin levels after a workout:
Insulin actually interferes with cortisol and may enhance cortisol
clearance from the body. Spiking insulin levels after a workout (by
consuming a high-glycemic index carbohydrate) may help minimize
excessive cortisol levels since cortisol levels are elevated
significantly post resistance training.
Supplements that may help control increased
cortisol levels secondary to intense exercise
Phosphatidylserine (PS):This
phospholipid, which has been known mainly for its cognitive effects,
seems to have cortisol-suppressive properties. Recent research shows
that 800 mg Phosphatidylserine given in two divided oral doses helps
suppress cortisol secondary to intense weight training. (11) In fact, in
this same study, the individuals using PS experienced less muscle
soreness as well. Earlier research by Monteleone confirms these results.
By decreasing cortisol levels, the testosterone: cortisol ratio can
increase possibly relating to anabolic effects. PS seems to only
decrease cortisol levels when they are elevated and does not seem to
decrease cortisol levels below normal. Decreasing cortisol levels or
suppression of cortisol production is not desired in many instances as
it may cause adverse effects such as a decrease in reaction time to
wounds and healing mechanisms in the body. There are two forms of PS
available: a brain cortex derivative and a soy lecithin derivative. The
brain cortex PS has been used in most of the studies and shown to be
effective.
Acetyl-L-carnitine: This is basically the
acetylated ester of L-carnitine. This supplement may help prevent the
decline in testosterone that occurs during and after an intense
resistance training session. It seems to lessen the response to
stress.
L-Glutamine: This is the most abundant
free amino acid in muscle tissue. (12) It seems to play a very important
role in protein synthesis and is very important to weight-training
athletes. Some research suggests that glutamine levels may be a good
indicator of overtraining or overreaching. (12) In other words, athletes
who were overtrained generally had low levels of glutamine along with
high levels of cortisol. One study actually showed that glutamine
directly prevents the cortisol-induced degradation of muscle contractile
proteins.(13) Some of its positive effects include enhancing protein
synthesis; increasing GH levels, which can counteract some of the
catabolic effects of cortisol; potent cell-volumizing effects, which can
create an anabolic environment in muscle cells; and partially
determining the rate of protein turnover in the muscle. An oral
glutamine supplement can help athletes prevent some of the symptoms of
overtraining. It may also enhance glycogen synthesis through an unknown
mechanism. It also helps provide a source of fuel for the small
intestine and may enhance anti-inflammatory function. It has been shown
to boost immune function. I hope you get the point -Glutamine is a vital
nutrient for weight-training athletes.
Vitamin C: This vitamin, mainly known for
its anti-oxidant properties, may also have some anti-cortisol effects. A
study done by Stone entitled "Effects of Vitamin C on Cortisol and the
Testosterone: Cortisol Ratio" showed a decrease in cortisol levels in 17
junior elite weight lifters. This study also showed that the individuals
taking Vitamin C (an extra gram a day) improved their
testosterone:cortisol ratio by over 20%. This type of decrease in
cortisol can lead to increased muscle and connective-tissue hypertrophy
and enhanced recovery from training. Since Vitamin C also decreases your
chances of suffering from a cold or flu infection by 30% (14) and may
aid in collagen synthesis, it would be wise to take some extra vitamin C
when involved in an intense weight-training program.
Zinc: A mineral that is an essential
cofactor in over 300 enzymatic reactions in the body including
testosterone synthesis and steroid hormone production. Getting enough
zinc may make the difference between making great gains and only making
average gains in a weight training program.
Vitamin A: This vitamin, which is often
times used for healthy skin function, may also minimize cortisol levels
according to Dr. Sapse. He suggested this in an abstract he presented at
the 1997 conference on cortisol and anti-cortisols. (8)
Gingko Biloba: This herb is mainly used
for its excellent cognitive effects by increasing blood flow and oxygen
to the brain, which can lead to greater mental focus and concentration.
It may also have additional benefits of decreasing cortisol levels
according to an abstract presented at the 1997 conference on cortisol
and anti-cortisols. (15) The anti-stress and neuroprotective effects of
ginkgo biloba in this study were due to its effect on glucocorticoid
biosynthesis. The EGb 761 standardized gingko biloba extract was used in
this study and many of the studies showing that it enhances
cognition.
DHEA: This natural hormone of the adrenal
glands that declines after the age of 30 seems to have some powerful
anti-cortisol effects. Many abstracts presented at the 1997 conference
on cortisol and anti-cortisols discussed DHEA's role in decreasing
cortisol levels. DHEA is fat soluble so it can cross the blood-brain
barrier and have some effects on cognition as well.
Androstenedione: This prohormone is a
direct precursor to testosterone, which may explain its anti-cortisol
effects since increases in testosterone can blunt elevated cortisol
levels secondary to intense weight training. Different metabolites of
androstenedione and testosterone, such as 4-androstenediol,
5-androstendiol, and nornadrostenediol, may also exert some
anti-cortisol effects. However, more research needs to be done in this
area to make this clear!
Androstenetriol: This steroid metabolite,
which is chemically known as Delta 5-androstene-3b,7b,17b,triol, was
shown in an abstract presented at the 1997 conference on cortisol and
anti-cortisols to counteract the immunological effects of
glucocorticoids. (16) This is an interesting compound that definitely
needs to be looked at further.
Conclusion
This is a subject that will be studied thoroughly in the
future. Studies investigating supplemental strategies against cortisol
may help weight trainers get the most out of their workouts and help
enhance the recovery and recuperation process. Now before you think
suppressing cortisol levels can make you Hercules, remember, cortisol
levels are one piece to a large and complex puzzle. It takes a
combination of proper training, nutrition, and supplementation to
achieve your true muscle-building potential. However, getting cortisol
levels checked by your doctor and implementing strategies against
cortisol may be a good idea, especially during a calorie-restrictive
dieting phase. So, the next time you feel tired, sluggish, or sore for
an abnormally long time in your weight-training program, and you don't
know why, look into cortisol levels, and you might find the answer.
References cited:
1. Griffin J, Ojeda S. Textbook of
endocrine physiology, 3rd ed. New York: Oxford University Press,
1996.
2. Rizza, et al., "Cortisol-induced insulin
resistance in man. Impaired suppression of glucose production and
stimulation of glucose utilization due to a post receptor defect of
insulin action," J Clin Endocrinol Metab 54 (1982) : 131-138.
3. Brillon, et al., "Effect of cortisol on
energy expenditure and amino acid metabolism in humans," Am J Physiol
268 (1995) : E501-13.
4. Simmons, et al., "Increased proteolysis:
an effect of increases in plasma cortisol within the physiological
range," J Clin Invest 73 (1984) : 412-420.
5. Hickson, et al., "Glucocorticoid
antagonism by exercise and androgenic- anabolic steroids," Med Sci
Sports Exerc 22 (1990) : 331-340.
6. Fry, et al., "Resistance exercise
overtraining and overreaching. Neuroendocrine responses," Sports Med
23.2 (1997) : 106-129.
7. Chrousos, et al., CRH, Stress and
Depression: An Etiological Approach (Las Vegas, NV: Conference on
Cortisol and Anti-Cortisols, 1997)
8. Sapse, et al., Anticortisols in the
Treatment of Retinitis Pigmentosa (Las Vegas, NV: Conference on Cortisol
and Anti-Cortisols, 1997)
9. Baulieu, et al., Anticortisols: Their
Potential Usefulness (Las Vegas, NV: Conference on Cortisol and
Anti-Cortisols, 1997)
10. Kelley, et al., "Energy restriction and
immunocompetence in overweight women," Nutrition Research 18.2 (1998) :
159-169.
11. Fahey, et al., Hormonal Effects of
Phosphatidylserine (PS) during two weeks of intense weight training
(Orlando, Fl : ACSM Conference, 1998)
12. Rowbottom, et al., "The emerging role of
glutamine as an indicator of exercise stress and overtraining," Sports
Med 21.2 (1996) : 80-97.
13. Hickson, et al., "Glutamine prevents down
regulation of myosin heavy chain synthesis and muscle atrophy from
glucocorticoids," Am J Physiol 268 (1995) : E730-E734.
14. Anderson, et al., "Vitamin C and the
common cold: A double-blind trial," J Canadian Med Assoc 107 (1972) :
503-508.
15. Papadopoulos, et al., Regulation of
Glucocorticoid Synthesis by the Ginkgo Biloba Extract EGb 761 and
isolated Ginkgolides (Las Vegas, NV: Conference on Cortisol and
Anti-Cortisols, 1997)
16. Norbiato, et al., In Vitro
Immunomodulatory Effects of Delta 5-Androstene-3b,7b,17b Triol (AET) in
Hypercortisolemic Patients (Las Vegas, NV: Conference on Cortisol and
Anti-Cortisols, 1997)
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