As cortisol affects muscle building building
Do you know how cortisol affects muscle building building?
You surely met the theory that cortisol is "enemies" for building muscle mass. But it's not entirely so and you don't have to worry about.
To get a slim and muscular figure, it is necessary to do more just as it is properly eating and exercising. It is important in the maximum extent to influence anabolic and catabolic hormones throughout the day. At the same time, it is necessary to suppress the main stress hormone of cortisol that does not support muscle mass building. The maintenance of a constant cortisol level for building and maintaining muscle mass is most often encountered with a method of trunning training and reducing load intensity. In this case, cortisol is mainly related to its short-term impact on muscle building. What is a short sightseeing on the issue of influencing a cortisol for muscle building building. It does not take into account the difference between acute and chronic cortisol increases with regard to the nature and behavior of the catabolic hormone.
The effect of cortisol hormone in muscle building process
What is cortisol and how works?
Cortisol is hormone excluded from adrenal gland in response to physically and psychological stress. Its main function is a counterparty and anti-inflammatory effect. It causes the body suppressing its immune response and stop responding to stress problems or pain incentives. Cortisol also has immunoregulation properties. A pharmaceutical cortisol derivative such as prednisone is used against strong allergic reactions and against inflammation.
Will Cartizole to muscle matter?
The short term is cortisol associated with a decrease in protein synthesis. The reason is that cortisol also provides alternative fuel for the organism when there is a lack of glucose. This catabolic process consists that cortisol mediates a groomed muscle mass such that the amino acids in the muscle tissue are used to form glucose through the gluconeogenesis process. This state occurs during hunger strike, but also during highly intensive workouts.
Human body cannot afford to waste energy. It makes sense only if cortisol stimulates the disintegration of muscle mass, but at the same time inhibits protein synthesis. Furthermore, we will say why building while degrading something at the same time.
Cortisol and training process
In the issue of building muscle mass, it is known that training increases cortisol. In some cases, cortisol levels can be increased after exercise up to 50%, which sounds like a great recipe for making muscle mass.
In the case of non-cortisol level, vigorous physical activity can increase and reduce cortisol levels. The increased cortisol level at a given moment does not talk about the problem, as the cortisol is secreted by a very irregular way. Cortisol levels that are variable and flexible reflect a healthy endocrine system. If your body has lost the ability to respond to stresses and appropriately regulate its cortisol levels, then it could be a problem.
Cortisol is often referred to as "fat abdominal hormone", but the truth is that cortisol has the greatest impact on the visceral fat, which is fat that surrounds your organs and not subcutaneous fat that is in the area of your abdomen. If your abdominal muscle is not exuded, cortisol is not a problem.
The influence of a nutritional beverage during a cortisol training
In 2006, Stephen Bird has published a number of works that dename the picture of hormonal changes, influence and diet. When these significant evidence is combined, information on the difference between the short term (eg during or after training) and long-term rock regulation.
There were four groups of subjects in studies. Each group consumed a different drink during training: water as placebo, essential amino acids, carbohydrates and essential amino acids with carbohydrates. For 12 weeks, all groups lost approximately the same amount of body fat and the group that accepts carbohydrates along with essential amino acids acquired the highest muscle increase.
In this study researchers also measured and observed the amino acid 3-methyl-histidine in urine as a Marker for muscle tissue degradation. As a graph showed, a group that saw only water (placebo) has increased muscle metabolism (muscle degradation) 48 hours after training. In groups that saw carbohydrates and essential amino acids have not occurred any change, suggesting that the muscle mass was not degraded. However, in a group that saw carbohydrates with amino acids, this marker has fallen as it can also indicate the effective use of histidine amino acids and building muscle mass.
As you can see in the picture, the level of catabolic hormone 30 minutes after exercise increased by more than 50% in the group that saw water. In a group that consumed essential amino acids have not been changed. The very positive effect of cortisol reduction is in case of consumption of carbohydrates and carbohydrates with essential amino acids during workout. What ultimately causes protection against catabolism and support the anabolic processes that are essential for muscle building.
Regular training is crotizol decreases
It should be aware that in the group that has taken water (placebo) Although the largest catabolic response has occurred, the growth of muscle mass was recorded. How is it possible? Their organism adapted to power training and issued less and less cortisol during research, even without nutritional intervention. In a group that saw water, cortisol values after training were reduced by up to 28% for 12 week studies.
Tall cortisol does not prevent workouts to build muscle mass!
This studio shows that the cortisol level and acute loss of protein has a negative impact on muscle mass building and fat loss over a 12 week period.
In other studies, the relationship was monitored between the level of after-training cortisol and the changes of strength, muscle mass and muscle fibers. After 12 weeks of exercise with the burden it was found that despite the high cortisol level after training were (although weakly) recorded muscle substances and changes in the size of muscle fibers type II. This means that people with a higher level of cortisol were those who have more likely to gain more muscle mass during the study. This is the opposite of what you think about cortisole people think and what they wouldn't expect!
Dudes Training = more cortisol = more muscle mass
In general, I know to say that the training is more intense, the higher the cortisol level. Regeneration is more demanding and longer, but our organism is adjusted based on many adaptation mechanisms, which is ultimately the most effective way of progressing and building muscle mass. It also begins with significant testosterone production to occur metabolic equilibrium. Of course, if our endocrine system is healthy and flexible.
If you have ever reduced the intensity of training or if you lifted lower weights from fear that your levels of cortisol after training will climb, then you were probably badly informed. The study of McMaster indicated the relationship between acute increase in cortisol and a long-term increase in muscle mass.
Effective muscle building: intense training + nutritional intervention
Maybe you wonder, but acute increase in cortisol levels reflect good training. But it does not mean that the nutritional intervention (carbohydrates and essential amino acids) must be neglected to influence the decrease in cortisol. The combination of the correct nutritional program and intensive training causes a more efficient process of building muscle mass and strength.
Increased cortisol is simply a marker of productive training. And as we have already mentioned, the group at the beginning of a 12-week study that received essential amino acids and carbohydrates gained more than twice the muscles opposite those who saw water.
How to encourage change and flexibility of cortisol?
It is very important, not to ignore cortisol levels after training and take into account long-term changes in its level and felxilitis. Systemic effects of this catabolic hormone should be taken into account, especially when planning our workouts, eating habits or lifestyles. Adequate sleep, quantity and quality of received diet, regeneration and intensity or volume of training loads are the largest factors that we have under the day-based control to affect the level and flexibility of cortisol. In addition to these things, there are additions of nutrition, such as Rhodiola Rosea, which helps in adaptation to stress and protects against high cortisol levels. Or other nutritional supplements such as HMB, BCAA, ZMA, which are designed to mitigate catabolic processes and improving regeneration for the benefit of muscle mass.
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