I was asked a question;
“Because of my schedule, I have to train at night. Are my results being negatively affected by cortisol levels? If so, is there anything that I can do to avoid this problem? Changing my schedule is not an option. Thanks!”
Answer: Cortisol (stress hormone) is best when at low levels at night time (10PM -midnight) and at the highest levels (6AM-8AM). High levels of cortisol provides us with energy and helps the body metabolize protein, fats and carbs. When cortisol is low, we can relax.
By training in the evening, we will be ramping up cortisol when it should be low. This will elevate metabolism as well as hunger. It takes hours for cortisol to go down so erratic sleep is not uncommon.
LIFE HAPPENS! We have jobs, families and responsibility. I congratulate those that make sacrifices to train even when it goes against ideal. So I will give a few things you can do to combat the negative affects of late training.
- Keep pre-workout stimulants to a minimum. NO CAFFEINE!!
- Save heavier lifting for the weekends. Heavy lifting increases cortisol levels even higher
- Eat some starches (potato, rice pudding) post training with your protein as they help lower cortisol
- Take supplements such as phosphatidyl serine, ashwaganda, magnesium glycinate, and inositol powder for improved sleep
- Cut workout time down. Get in and get out
Regards and happy lifting
