Control your cortisol

Flex, Nov, 2004 by Steve O'Reilly

Q | I see "cortisol blockers" being advertised. Are they legit or bogus?

A | Cortisol is a hormone often associated with overtraining or other types of stress. Cortisol serves a number of positive roles in our bodies; however, elevated cortisol can be detrimental to both recovery time and strength gains, and it can potentially add unwanted fat. Elevated cortisol triggers the breakdown of muscle protein into amino acids, which are then converted to glucose in the liver and used as a fuel source during times of stress. That's not good for bodybuilders!

The purported cortisol-blocker products that you're referring to are the latest in the ever-changing weight-loss category of dietary supplements. Some of these may be effective, especially those that contain phosphatidylserine (PS). This extensively researched and proven cognition-enhancing ingredient has very exciting potential with regard to suppressing cortisol and its catabolic effects. Because PS assists the entry of nutrients into and the exit of toxins out of cells, stress-induced cell damage supposedly can be minimized. The jury is still out on it, and some cortisol blockers do not contain PS.

You can limit cortisol levels through diet. Because the body is conditioned to conserve fuel by tearing down lean tissue during times of stress (such as during intense exercise), it is very important to continuously provide muscles with fuel both during and after exercise. If fuel is readily available during these times of stress, the chance that cortisol will wreak havoc on your lean tissue is significantly decreased. The take-home message here is to drink something that contains carbs and whey protein throughout your workout.

Is there any way to know whether your cortisol levels are elevated? Maybe.

If you experience extreme muscle soreness in the hours or days following intense exercise, you may be suffering from delayed-onset muscle soreness, which causes cellular damage triggered by high levels of cortisol. Additionally, because high levels of cortisol have the potential to cause neurotoxic effects in the brain, they have been associated with memory impairment. If you can't remember where your protein shaker is or where your straps are, you may have abnormally high levels of cortisol!

An efficacious dose of PS is 400-600 milligrams taken twice a day, prior to exercise and again before bedtime. Just before and during your workout, consume 30-40 grams of protein with 60-80 grams of carbs to help keep cortisol at bay.

--Steve O'Reilly, RD, LD