😰 Stress and muscle mass: how cortisol affects your progress

😰 Stress and muscle mass: how cortisol affects your progress
What is cortisol?
Cortisol is a hormone our body produces in response to stress. It's known as the "stress hormone" and has important functions, such as regulating metabolism, controlling the immune system, and helping us manage dangerous situations.
How does cortisol affect your muscles?
Muscle catabolism
When you have high cortisol levels for extended periods, this hormone can cause your body to break down muscle for energy. This makes it harder to gain muscle mass and can even cause muscle loss if the stress is severe or prolonged.

Reduction in protein synthesis
Cortisol can also slow down protein synthesis, which is the process by which your muscles repair and grow after training. This means your progress in strength and size may be slowed if you're constantly stressed.

Increased body fat
Cortisol promotes fat accumulation, especially in the abdominal area. This can affect your body composition and the muscle definition you're aiming for.

What causes an increase in cortisol?
Psychological stress (work, personal problems).

Lack of sleep or poor quality sleep.

Excessive training without adequate rest.

Diet poor in essential nutrients.

How to control cortisol to optimize your muscle results
Manage stress
Practice relaxation techniques such as meditation, deep breathing, or yoga. Maintaining a positive attitude also helps reduce cortisol.

Sleep well
Sleep is essential for regulating hormones, including cortisol. Aim for at least 7-8 hours of sleep each night and maintain a regular sleep schedule.

Rest between workouts
Don't train at your maximum every day. Give your body time to recover and avoid chronic stress that raises cortisol levels.

Balanced diet
Eat foods rich in antioxidants, vitamins, and minerals, which help combat oxidative stress and reduce cortisol. Include fruits, vegetables, healthy fats, and protein.