One often wonders why evening training is so bad. Wait, is it? Yes. It has to do with cortisol production. Training Spikes Cortisol. Let's take a look at what cortisol does.
Its main function is to put your body in the best possible condition to counteract danger or stress. It mobilizes stored energy, increases alertness, and shuts down the immune system for a moment, giving you more energy for the muscles and organs needed to deal with the stress. It also strengthens the brain, mainly by increasing the conversion of norepinephrine into adrenaline.
The ideal cortisol cycle is high in the morning and low in the evening. The morning cortisol spike is what makes you wake up (when you wake up alone). The cortisol spike also increases the adrenaline level, which also wakes you up.
When your cortisol decreases in the evening, it puts your autonomic nervous system into parasympathetic mode – also known as rest and recovery mode. Recovery mode. This will help you fall asleep more easily, recover better, have more time in deep sleep, and produce more growth hormone.
If your cortisol stays elevated in the evening, it's much harder to fall asleep and get quality deep sleep. That's why training in the evening is not the best option.
Let's say you exercise regularly at night, causing restless sleep. This can lead to chronically elevated cortisol, which is bad for your Gainz, brother. First, because cortisol increases protein breakdown. The amount of muscle you build depends on the difference between protein synthesis (anabolism) and protein breakdown (catabolism). As you break down more, it will be more difficult to add muscle tissue, especially if you are a natural lifter.
Then there is the effect on myostatin. Myostatin is a myoprotein that plays a role in how much muscle your body can carry. The more myostatin you have, the less muscle you can build. Well, cortisol can increase myostatin and inhibit muscle growth. It also reduces the rate of muscle glycogen resynthesis – stores muscle glycogen after you use it during exercise – and delays recovery.
For all these reasons, you can remove more cortisol from your workout in the early stages of your day. The more you can respect the natural circulation of your body, the better your recovery.
Improved lifters have fewer problems because steroids significantly reduce the effects of cortisol. But natural lifters need every advantage they can get.
Who can get away with it?
Now, some people can actually pull through the evening workout: those who fall asleep easily, even if they've been on killer training for two hours. Usually, these guys either have high levels of GABA or high levels of serotonin, so they can shut off their CNS once training is over, and put them into parasympathetic mode.
Take carbohydrates in the evening (after ingestion). Training) can also help lower CNS activation and lower cortisol levels when exercising at night.
Nonstop Natural Gains – The Neuro Typing System
The Two Faces of Cortisol