The Impact Of Stress On Bodybuilding And Fitness

Stress comes in all sizes and shapes, and the physical growth of the human body does require some degree or form of stress beyond what it's accustomed to (also known as the progressive overload principle). We all need to push ourselves beyond our limits and put stress on our bodies to achieve our greater bodybuilding and fitness goals.

However, not all forms of stress are nearly as beneficial. Over time, stress (environmental, physical, or mental) can pose countless negative consequences on our body, mind, and overall well-being. More importantly, stress can negatively impact our bodybuilding and fitness goals.

How Does Our Body Process Stress?

The human brain increases the production of adrenaline and cortisol when dealing with stress. Adrenaline then increases our heart rate and blood pressure, while cortisol alters the immune system and suppresses the digestive system. Generally speaking, the point of this process is to self-limit the response of our body to stress. However, chronic, long-term stress can be devastating.

According to a paper titled Stress and Metabolism studying the impact of repeated bouts of stress on healthy and obese populations, frequent stress can increase cortisol, sympathetic nervous system responses, and epinephrine secretion (adrenaline). They, in turn, can have a significant impact on weight loss/gain because of insulin resistance (increase in blood sugar).

Chronic, long-term stress can result in the development of a variety of physical, emotional, and behavioral symptoms such as exhaustion, fatigue, mood swings, sleep disorders, heart or kidney ailments, high blood pressure, etc. Additionally, long-term stress can dramatically weaken our immune system over time. While it's certainly not humanly possible to get rid of stress entirely, we can definitely manage stress better to improve the quality of our life.

Let us find out why is stress such a big deal for anyone trying to gain muscle and lose fat.

There is a long list of undesirable factors associated with stress and one of the biggest concerns is the level of cortisol. In terms of bodybuilding, cortisol is catabolic. Released by the adrenal glands on the occurrence of high physical and mental stress, cortisol has three main functions:

The halting of tissue growth
The facilitation of protein to glucose
The reduction of protein synthesis

In addition to this, stress has a tendency to multiply itself within no time and can thus knock off us from our path to success.

To avoid high cortisol levels, it's important to eat first thing in the morning and directly after a strenuous workout. This is because insulin doesn't demonstrate the nullifying effect it usually has on the stress hormone (cortisol) during the most stressful times. The intake of protein and carbohydrates is critical at these times. Furthermore, Glutamine supplementation is highly recommended to reduce cortisol levels. Also, growth hormone is at its highest, and cortisol is at its lowest during the slow-wave (the deepest stage of sleep). Therefore, we should try to have an uninterrupted sleep of 8-9 hours every night to stay in top shape. It is also important to consume at least 3 grams of vitamin C every day to reduce cortisol levels.

How To Combat Stress With Regular Exercise?

While it may sound like a cliché, regular exercise can go a long way to reducing our stress levels. This is primarily because our body releases the "feel good" hormones (endorphins) when we work out. In fact, even 20-30 minutes of daily jogging can elevate your mood and reduce your stress levels. Research has demonstrated that regular exercise plays a pivotal role to help us relax, elevate mood, and improve our self-esteem and confidence levels - all of which can result in better sleep and relaxation patterns and more energy as a result.

The Impact Of Stress On Our Health And Fitness Goals

When we push our body beyond the workout volume that it can reasonably and quickly recover from, exercise becomes an additional stressor and stops being an excellent avenue to relieve stress. It is important to remember that recovery is just as important as training when it comes to physical fitness.

If your stress is associated with sleep deprivation, you should have a word with your gym trainer to explore a range of methodical workout plans. This is simply because a lack of sleep can increase your chances of injuring yourself and reduce your working memory and reaction time.

How To Effectively Manage Stress?

At the end of the day, we all should always recognize the build-up of stress within our bodies, both in the gym and beyond.

There is no denying the fact that a majority of people strive on limited amounts of stress. Some people find it easier to complete a task more purposefully and efficiently when they are under stress. On the other hand, some people demonstrate strong negative reactions while dealing with the tiniest notion of stress.

To keep your stress under check, it's important to take care of your body and mind - day in and day out. Regular exercise is beneficial but it doesn't hurt to take a break and allow your body and mind to rest and recover. Also, you should always remember that a blend of proper sleep, nutrition, and an active lifestyle matters just as much. You should also consume at least 10-12 glasses of water every day to stay hydrated and flush toxins from the body. Moreover, you should abstain from nicotine, alcohol, and prohibited drugs & supplements.

We hope that this information on the impact of stress on bodybuilding and fitness was useful to you in more than just one way.