Many of you will be wary of this stress hormone - 'cortisol'. The dreaded hormone that breaks down muscle for energy after approximately 1 hour of an intense workout and can wash away any gains you made prior to this in the gym. However getting the right nutrients pre and post workout can help to prolong the time it takes for your body to release it and how much of it is produced, therefore allowing a longer, more effective workout.
Many of you are propably doing a session of about 20 sets maximum per muscle group in order to stop his cortisol being realeased, but this reduces the amount of muscle fibres you recruit and damage and so less is repaired and less growth occurs post workout. So to allow you to reach 30 sets try these nutrition tips.
1. Protein. High quality sources of protein can help to decrease cortisol production. Whey proein, eggs, lean meats all contain amino acids that are essentila to survival. By taking 15-30 grams of protein every 3 hours you body will begin to reduce the levels of cortisol it has ready to release into the blood stream when your body is under stress.
2. Having low GI carbs such as wholemeal toast, whole meal pasta or oats post workout will reduce the levels of cortisol that the body produces, as long as you avoid sugary foods and stop any insulin spikes then your body will not release very much cortisol and so you will reduce the loss of muscle caused by this hormone.
3. Keep getting healthy fats. Not only do these fats like omega 3 increase testosterone levels that we need to gain muscle, but they also reduce cortisol production, dont over do it though or you may actually increase your stress levels due to increased fat gains.
4. Vitamin C. This has been proven to not only reduce cortisol levels in the body, but it also delays its release allowing us to train longer and harder. make sure you are getting your 5 a day to ensure your vitamin c levels are naturally kept high all day.
5. Green tea. This contains theanine, which has a tranquilizing effect in the brain, theanine is a unique amino acid found in the leaves sencha. This in turn reduces the effects of the stress hormone cortisol.
Therefore I suggest a new style of post workout shake for those of you looking to gain some size and strength. I am currently having this concoction:
1 scoop of whey protein
30 grams of porridge oats
1 sachet of green tea
300ml of water
This combines the low GI carbs, over 20grams of protein, and the theanine in green tea to help reduce the effects of cortisol post workout and provides my muscles with not only the protein and carbs that it needs but it also has a minor thermogenic effect to burn a little body fat due to the protein, water and green tea. Try it.
Many of you are propably doing a session of about 20 sets maximum per muscle group in order to stop his cortisol being realeased, but this reduces the amount of muscle fibres you recruit and damage and so less is repaired and less growth occurs post workout. So to allow you to reach 30 sets try these nutrition tips.
1. Protein. High quality sources of protein can help to decrease cortisol production. Whey proein, eggs, lean meats all contain amino acids that are essentila to survival. By taking 15-30 grams of protein every 3 hours you body will begin to reduce the levels of cortisol it has ready to release into the blood stream when your body is under stress.
2. Having low GI carbs such as wholemeal toast, whole meal pasta or oats post workout will reduce the levels of cortisol that the body produces, as long as you avoid sugary foods and stop any insulin spikes then your body will not release very much cortisol and so you will reduce the loss of muscle caused by this hormone.
3. Keep getting healthy fats. Not only do these fats like omega 3 increase testosterone levels that we need to gain muscle, but they also reduce cortisol production, dont over do it though or you may actually increase your stress levels due to increased fat gains.
4. Vitamin C. This has been proven to not only reduce cortisol levels in the body, but it also delays its release allowing us to train longer and harder. make sure you are getting your 5 a day to ensure your vitamin c levels are naturally kept high all day.
5. Green tea. This contains theanine, which has a tranquilizing effect in the brain, theanine is a unique amino acid found in the leaves sencha. This in turn reduces the effects of the stress hormone cortisol.
Therefore I suggest a new style of post workout shake for those of you looking to gain some size and strength. I am currently having this concoction:
1 scoop of whey protein
30 grams of porridge oats
1 sachet of green tea
300ml of water
This combines the low GI carbs, over 20grams of protein, and the theanine in green tea to help reduce the effects of cortisol post workout and provides my muscles with not only the protein and carbs that it needs but it also has a minor thermogenic effect to burn a little body fat due to the protein, water and green tea. Try it.
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