How much of an effect does stress have on recovery/muscle gain?

[Monolith]

Taken from Dante's first post in this thread:

http://www.ironmagazineforums.com/showthread.php?s=&threadid=24515

I don't deal with stress well, and tbh, im always rather stressed out about something. Does stress have a tangible effect on training? Are there any studies or personal experiences anyone can show that correlate the two?

 

[Arnold]

stress raises cortisol levels.

Cortisol is a steroid hormone made in the adrenal glands, which are small glands adjacent to the kidneys. Among its important functions in the body include roles in the regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates, and fats. Cortisol secretion increases in response to any stress in the body, whether physical (such as illness, trauma, surgery, or temperature extremes) or psychological. When cortisol is secreted, it causes a breakdown of muscle protein, leading to release of amino acids (the "building blocks" of protein) into the bloodstream. These amino acids are then used by the liver to synthesize glucose for energy, in a process called gluconeogenesis. This process raises the blood sugar level so the brain will have more glucose for energy. At the same time the other tissues of the body decrease their use of glucose as fuel. Cortisol also leads to the release of so-called fatty acids, an energy source from fat cells, for use by the muscles. Taken together, these energy-directing processes prepare the individual to deal with stressors and insure that the brain receives adequate energy sources.

http://stress.about.com/cs/cortisol/a/aa012901.htm

 

[FortifiedIron]

Stress is the most important factor in the development in both hypertrophy and strength. You have 2 basic forms of stress, one is negative and the other is positive. Positive stress happens in the gym if one understands training and ways to manuplate positive stress, negative stress is things that are detrimental to the individual in either the gym or in every day life.

You can find out alot more on the principle of stress and the bodies adaptive abilities by looking up the GAS principle.


Kc

 

[Arnold]

Originally posted by FortifiedIron
...negative stress is things that are detrimental to the individual in either the gym or in every day life.

I believe that he was asking about that kind of stress.

 

[Monolith]

Originally posted by Prince
stress raises cortisol levels.

Cortisol is a steroid hormone made in the adrenal glands, which are small glands adjacent to the kidneys. Among its important functions in the body include roles in the regulation of blood pressure and cardiovascular function as well as regulation of the body's use of proteins, carbohydrates, and fats. Cortisol secretion increases in response to any stress in the body, whether physical (such as illness, trauma, surgery, or temperature extremes) or psychological. When cortisol is secreted, it causes a breakdown of muscle protein, leading to release of amino acids (the "building blocks" of protein) into the bloodstream. These amino acids are then used by the liver to synthesize glucose for energy, in a process called gluconeogenesis. This process raises the blood sugar level so the brain will have more glucose for energy. At the same time the other tissues of the body decrease their use of glucose as fuel. Cortisol also leads to the release of so-called fatty acids, an energy source from fat cells, for use by the muscles. Taken together, these energy-directing processes prepare the individual to deal with stressors and insure that the brain receives adequate energy sources.

http://stress.about.com/cs/cortisol/a/aa012901.htm

fvck.

I think ive finally discovered why my gains have been coming so slowly.

How much of an impact do you think elevated cortisol levels would have on training?

I'm thinking of getting a test done to see if this really is the case for me - theres a company called "Metamatrix" that does testing for it.

 

[FortifiedIron]

Originally posted by Prince
I believe that he was asking about that kind of stress.

I've learned along time ago its effective to learn both sides of things inorder to fully understand the big picture.


Kc

 

[Dale Mabry]

It would have a very big impact. A lack of sleep can also lead to higher cortisol levels. Another symptom of high cortisol levels is the accumulation of fat around the midsection.

 

[M.J.H.]

Stress IMO is crucial in terms of your muscle gain / fat loss. Simply because like Prince stated stress raises a very catabolic horomone in our bodies called "cortisol." Cortisol is pretty much the LAST horomone that we want raised in our body. Causing extreme catabolism (muscle wasting) when elevated for long periods of time. Do your body a favor, and keep your stress level low.

 

[Arnold]

Originally posted by FortifiedIron
I've learned along time ago its effective to learn both sides of things inorder to fully understand the big picture.

I learned a long time ago to read questions and answer with the correct response.

 

[FortifiedIron]

Originally posted by Prince
I learned a long time ago to read questions and answer with the correct response.

Thats fine. I've also learned along time ago from my mentor that you should always furthur the education of others and yourself. The question was answered with extra information about the topic.

Btw, you might also wanna read a bit more, the article you posted was in regards to cortisol in the blood. There are many more byproducts from stress. That thread didnt even mention neural fatigue, external stress and more.


Kc

 

[Deeznuts]

So I guess a good question would be..how would one reduce or get rid of stress? Aside from avoiding stressful situations of course.

 

[Dale Mabry]

Vodka.

 

[Monolith]

Originally posted by FortifiedIron
Thats fine. I've also learned along time ago from my mentor that you should always furthur the education of others and yourself. The question was answered with extra information about the topic.

Btw, you might also wanna read a bit more, the article you posted was in regards to cortisol in the blood. There are many more byproducts from stress. That thread didnt even mention neural fatigue, external stress and more.


Kc

Can you explain how the other stress byproducts can affect training?

 

[FortifiedIron]

Actually if you go to google and type in "overreaching" you should get some pretty good documents discribing both overreaching and overtraining. All programs should be designed to overreach.


Kc

 

[Monolith]

Huh... just found this:

"Researchers from the University of Tennessee have shown that levels of intracellular calcium are related to the production of cortisol in human fat cells. The study showed that increases in intracellular calcium levels (such as those that may be seen with a sub-optimal dietary intake of calcium) lead to a direct and rapid 3-6-fold increase in cortisol production in human fat cells. Because fat cells, especially those found in the abdominal region, are known to express cortisol receptors and respond strongly to any changes in cortisol level, this research suggests that reducing intracellular calcium levels may be an important mechanism to reduce cortisol production in fat cells and the accumulation of belly fat seen in high stress people.

Perhaps the most effective dietary approach to reduce intracellular calcium levels in to increase your dietary calcium intake - and the best way to do that is to eat more dairy products, more leafy green vegetables, and add a calcium supplement to your daily regimen. In doing so, you'll reduce cortisol production and by controlling cortisol, you'll be addressing one of the most important metabolic control points related to body weight balance."

My diet has been lacking in calcium... perhaps fixing that will help to rectify my cortisol problem.