The public knows cortisol as a “stress hormone” that is bad for the body. Many people forget that cortisol is our friend, as long as it is held in check. Our bodies require cortisol for various aspects of survival, but when cortisol becomes CHRONICALLY elevated it is a sign that there is an imbalance between the time spent in a sympathetic state and the time spent in a parasympathetic state.
Endurance athletes produce chronically elevated levels of cortisol because of the amount of time in training, i.e. more time in a sympathetic state. The duration and high intensity of the workout can increase the level of cortisol even after the activity has finished. The recovery period outside of training can reduce the cortisol level. But the vast majority of athletes have a busy social life with family activities, jobs, and various other responsibilities. They have limited time to relax and recover properly. It is important to make time for rest and relaxation. If you don’t plan it and make it a priority, it probably won’t happen. Also, plan off-days to do things that make you happy.
SYMPATHETIC
The sympathetic nervous system, governs the “fight or flight” response, is usually what state we are in when we are at work, paying bills, yelling at the dog, cleaning up puke from the dog, cleaning up poop from the cat, having a friendly “debate” with the wife/husband, and, oh yeah, when we train. Essentially, anything that isn’t relaxing and promoting rest is sympathetic. Our body bumps up cortisol production when we are in a sympathetic state. This is a good thing; we NEED cortisol to optimally handle stress. Without cortisol, you won’t survive long.
PARASYMPATHETIC
The parasympathetic nervous system is commonly termed the “rest and digest” state. It is what it sounds like; it’s initiated when we are at rest, relaxing, and having fun. The parasympathetic state puts the brakes on cortisol (also a good thing), lowering cortisol when it’s no longer needed. This happens when you are sleeping, meditating, laughing, playing with the kids (as long as they’re not pissing you off), getting a massage, and even going for a walk in nature. Exercise CAN be relaxing and parasympathetic as well, but this usually isn’t the case when it comes to focused training.
ENDURANCE ATHLETES
Endurance athletes have relatively elevated cortisol levels. During high-intensity training, cortisol levels can increase to mobilize the glucose storage in your muscles and liver to provide you with the necessary energy you need for the workout. Even at lower-intensity aerobic exercise, the cortisol is still elevated. For endurance athletes, it is especially important how long cortisol levels are elevated and whether they drop sufficiently between efforts.
IMPACT OF CORTISOL ON PERFORMANCE
Chronically elevated cortisol levels can affect the performance of the athletes, such as:
Decreased quality of sleep
Impaired recovery
Increased fatigue
Increased risk of injury
Dysregulated hormone balances
Decreased musculoskeletal health
Etc…
SIGNS
The most common signs associated with chronically elevated cortisol levels are elevated heart rate, both in rest and during exercise, frequent illness, mood swings, fatigue, performance decline, and loss of motivation. If you’ve been experiencing one or more of these symptoms regularly, you should be alert.
TIPS AND TRICKS TO KEEP CORTISOL LEVELS IN BALANCE
Yoga for runners routine
Give yourself a break and try yoga for runners. It helps reduce your serum cortisol. Relaxation is very important, make time for it. Schedule these moments in your training program. Yoga can also help you improve your sleep. Sleep is essential for endurance athletes. Sufficient and good hours of sleep are essential to control cortisol levels.
Relaxing and having fun
Relaxing and doing things you enjoy makes you happy. This is one way to lower cortisol. Spending time with family and friends, enjoying the outdoors in moderation, and doing activities that bring relaxation are beneficial.
Post-workout recovery
Proper post-workout recovery is essential to prevent cortisol levels from rising. Take advantage of the 30-minute recovery window by immediately consuming a drink or meal with an adequate carbohydrate-to-protein ratio. Intake of sufficient carbohydrates during long efforts and immediately after all workouts keep cortisol under control and ensures an optimum It is also important to stay hydrated, both during training and in everyday life. Without a proper hydration plan, cortisol rises.
Blood analysis and supplements
Our marathon and trail runners put incredible demands on their bodies and minds. Blood analyses provides a unique window into an athlete’s health and performance. Certain biomarkers like vitamin D and ferritin can directly impact athletic performance, while others like cortisol and creatine kinase can provide insights into overtraining and injury prevention. Various supplements are incredibly beneficial when it comes to regulating cortisol levels. We believe some supplements, especially magnesium and iron, are necessary during heavy training and competition.
WHAT’S THE NEXT STEP?
Are you looking for help to control your cortisol level? We can help by help you to controle your cortisol level, incorporating diet plans and supplements for endurance athletes and yoga sessions into your personal training program.