Why Spiking Cortisol During Exercise Is Actually a Good Thing
It seems the current big scary word I'm seeing around the fitness socials these days is Cortisol! This very necessary and beneficial hormone seems to have gotten a bad rap, especially in the current fitness space. As the “stress hormone,” it conjures up images of burnout and sleepless nights and it certainly can have a negative impact on our health. While it’s true that chronic cortisol elevation can have negative effects, the story changes when it comes to exercise. In fact, a temporary spike in cortisol during your workout is not only normal but beneficial for your health and performance!
So what is it and how do we use it to our advantage?
Cortisol’s Role in Exercise
Cortisol is a key player in energy regulation. During exercise, your body perceives the physical effort as a form of stress and releases cortisol to help meet increased energy demands. This hormone does so by breaking down stored carbohydrates, fats, and proteins, ensuring your muscles have a steady fuel supply. Without this process, your performance would likely falter.
Enhancing Adaptation and Recovery
Cortisol also plays a role in signaling your body to adapt to exercise. When you lift weights or perform high-intensity workouts, the temporary rise in cortisol activates pathways that promote tissue repair and muscle growth. It’s part of what triggers your body to become stronger and more resilient over time.
Additionally, cortisol has anti-inflammatory properties that help manage the micro-damage caused by exercise. This ensures a balanced recovery process and reduces the risk of injury over time.
A Natural Hormonal Cycle
A cortisol spike during exercise is a short-term stress response, distinct from the harmful effects of chronic stress. Once the workout ends, cortisol levels typically decrease, allowing other hormones like testosterone and growth hormone to take over, fostering repair and growth.
How to Keep It Beneficial
The key is ensuring that cortisol spikes remain transient. We want them to spike during exercise so don't shy away from heavy loads and intensity! To avoid the dangers of chronicly high cortisol leves, it's far more beneficial is to shift your focus on factors OUTSIDE of exercising!
- Prioritizing Recovery: THIS IS KEY! Adequate sleep, proper nutrition, and stress management techniques ensure your cortisol levels return to baseline. When we sleep poorly, eat poorly and are under constant stress, we can start creating a chronic situation that might need to be addressed.
- Avoiding Overtraining: Chronic overexercise can lead to prolonged cortisol elevation, negating its benefits. Balance intense workouts with rest days or lighter sessions. Following a proper program and working with a coach who can help you day to day determine what intensity level would be best for you that day has enormous value.
- Nutrition Considerations: Consuming a mix of protein and carbohydrates post-workout helps replenish energy stores and blunt excessive cortisol release. Other important factors to consider is eating ENOUGH to support your activity level. Quality AND quantities matter when it comes to nutritional support.
Spiking cortisol during exercise is not the enemy—it’s an ally in fueling performance, driving adaptation, and aiding recovery. The next time you work up a sweat, remember that your body’s stress response is working for you, not against you. If you have symptoms of chronic elevated cortisol, addressing factors like sleep, stress and nutrition will go a long way towards healing. If you have questions about this topic, please feel free to reach out!
