Muskeltab ved kortisol?

Undrer du dig over hvorfor alle dine timer i fitnesscenteret fejler og du opnår ikke de ønskede resultater? Muligvis har kortisol indflydelse. Efter at have læst denne artikel, vil du have en bedre forståelse for kortisol og hvad hormonet gør, samt hvordan du kan mindske de negative effekter af kortisol.

 

HVAD ER KORTISOL?

Kortisol er et stresshormon som produceres døgnet rundt, dog er produktionen af kortisol størst om morgenen og dvaler hen mod aftenen, med mindre du stresser kroppen – da vil kortisol udskilles i større mængder.

Positive sider af kortisol:

Først og fremmest øger stresshormonet kortisol din korttidshukommelse. Men derudover hjælper hormonet også leveren med af fjerne toksiner (stoffer med giftige forbindelser) fra kroppen. Kortisol og immunforsvaret regulerer desuden sammen blodsukkerniveauet.

Negative sider af kortisol:

Kortisol øger blodtrykket væsentligt og mindsker knogletætheden – dette er ikke et problem under normale udskillelsesmængder af hormonet, men ved højere kortisolniveau kan det blive et stort stressproblem for kroppen.

HVILKEN EFFEKT HAR KORTISOL PÅ MIN TRÆNING?

Øget muskelvækst:

Kroppen har utrolig mange hormoner alle har forskellige funktioner i kroppen. Du kender formodentlig hormonet testosteron, der er et hormon der øger muskelvæksten – anabolsk effekt. Kortisol har i modsætning til testosteron en katabolsk effekt. At hormonet har en katabolsk effekt, betyder at hormonet mindsker proteinsyntesen, hvorfor muskelvækst undgås.

Påbegynder du en træningspas i fitnesscenteret, vil din testosteronudskillelse øges, men efter ca. en times trænings, vil testosteronniveauet falde, og kortisol-niveauet øges. Det er selvfølgelig ikke en situation vi ønsker, og derfor er styrketræning omkring og under en time ganske udmærket for muskelvækst. 3 timers lange træningspas har typisk en katabolsk effekt. Med efter en god opvarmning (husk det), begynder uret at tikke. Hold fokus på træningen og undgå for lange pauser.

Fedtforbrænding:

For meget kredsløbstræning øger kortisol-niveauet, og efter som vi ved at kortisol æder musklerne op, bør du under muskelopbygning undgå for meget kredsløbstræning.

Lad mig først slå fast, at der er en stor forskel på det at tabe sig, og så det at tabe fedt. Taber du 10 kg, men intet af det er fedt, kommer du ikke til at se bedre ud. Taber du derimod et kg fedt, og du i forvejen har en lav fedtprocent, kan du virkelig se en flottere krop. Hvis kredsløbstræning forbrændte fedt i enorme mængder, kunne du jo bare cykle 5 timer om dagen, men det har selvfølgelig også følger for din muskelvækst og -balance. Overtræning er nok det største problem, hvilket forårsager muskeltab, da kroppen i den situation forsøger at holde på fedtet frem for musklerne. Tryk på linket og læs mere om fedtforbrænding

FÅ KONTROL OVER KORTISOL-NIVEAUET

1. Hold dine styrketræningspas under 1 time

Som omtalt tidligere, vil kortisol-niveauet øges efter ca. en times styrketræning – derfor mindre anabolsk effekt. Hold dine træningspas korte og intense.

2. Begræns din kredsløbstræning

For meget kredsløbstræning øger udskillelsen af kortisol og derfor vil muskelvæksten mindskes. Husk desuden et let måltid inden og et stort efter konditionstræning.

3. Ernæring

Spis så mange, men små måltider i løbet af dagen, som muligt. Ved kontrolleret og stabilt indtag af føde, vil kortisol-niveauet holdes mere konstant. De vigtigste måltider er morgenmad og efter træning, hvor du i øvrigt skal have 10-20 % af dit samlede energiindtag. Vi ved at kortisol-niveauet er højst om morgenen, og derfor er det vigtigt at få noget næring netop der (både fedt, kulhydrat og protein), da det regulerer kortisol-niveauet.

Efter en gang hård styrketræning, vil en shake med hurtigtoptagende proteiner og kulhydrater være optimalt. Fordeling af protein/kulhydrat bør være ca. 1:2. Mængden af protein og kulhydrat er meget diskuteret og afhænger selvfølgelig af din trænings intensitet, men for at være på den sikre side, vil 30 gram protein og 60 gram kulhydrat være en fin mængde.

4. Slap af!

Som sagt er kortisol er stresshormon, og derfor er det vigtigt, at dagligdagen ikke virker stressende, da det påvirker kortisol-niveauet.  Derfor kan du med effektiv planlægning faktisk gøre din produktion af kortisol mindre.

5. Søvn

Søvn er meget vigtigt, og især for idrætsudøvere, uanset sportsgren. Sørg for at få ca 8 timers søvn, og er du af den yngre generation (<25), er 9 timer ganske fint. Husk på at dine muskler ikke vokser i fitnesscenteret, men når du restituerer. Under restitution er kortisol-niveauet lavt, mens anabolske hormoner er på et øget niveau.

6. Begræns koffeinindtaget

Kortisol kan øges ved indtagelse af koffein. 2-3 kopper kaffe dagligt kan øge kraftigt.

FRYGT IKKE KORTISOL

Som beskrevet her i artiklen, er der en række negative egenskaber ved kortisol du skal være opmærksom på. Der er dog absolut ingen grund til at panikke, idet de positive effekter af kortisol ikke skal undervurderes. Så længe du bare er klar over, hvordan du kan imødegå de knap så gode ting kortisol kan gøre, er der ingen grund til at gå og være urolig.

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Comments

  1. Annette Schmidt says:

    Tak for fin information. Jeg er tilfældigt kommet i besiddelse af en bog om særligt sensitivitet, og i den fremgår det, at denne type menneske har et højere indhold af kortisol i kroppen. Jeg er én af disse mennesker, og jeg passer eksakt til beskrivelsen. Tak for kloge ord og vejledning.
    VH, Annette

  2. Hej Annette

    Tak, tak. Nu er det ikke mig der kan brillere på dette område kan jeg høre på det hele. Hvilken bog er det du har læst? Den lyder meget interessant for mig :)

    Tak fordi du læser med

    Dbh JJ

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  27. Although being aware of keyword percentages is a good idea, it is more important that content be relevant and useful to the visitor.
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  31. Nowadays, the conditions for your website to be ranked high in the search engine results are based on the search engine optimization techniques that you decide to use.
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  32. Although Yahoo isn’t the biggest, or the highest ranking search engine on the internet, it is still one
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    The usual SEO methods include keyword research, link building and such.
    Thematic relevance is of key importance for the creation of quality backlinks.
    You have to take price quotes from different SEO companies locally
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  35. Although being aware of keyword percentages is a good idea, it is more important that content be relevant and useful to the visitor.
    The Internet has changed the way we attain information forever
    and Google has been the main driving force and proponent behind
    this instant access to information. Thematic relevance is of key importance for the creation of quality backlinks.
    This mode of advertisement was faster than the earlier ones
    and reached more people but it had its own limitations.

  36. Although being aware of keyword percentages is a good idea,
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    to the visitor. When Page – Rank was patented the patent was assigned to Stanford University.
    Forgetting to write for an audience is one of the biggest mistakes that bloggers make.
    A reputable SEO company won’t have any qualms about connecting potential clients with former ones.

  37. Many small companies prefer to hire SEO specialists as consultants rather than full time employees,
    unless they have a certain amount of websites that need
    to be continuously maintained and optimized. Thirdly, the search engines need legit companies to do site optimization.
    Auro – IN has a strong team that is built on the
    delivery of outstanding campaign results, customer service and
    appreciation, and high levels of technical capabilities and values.
    Eventbrite is an online party-planning tool with KISS (Keep It Simple Stupid)
    design so it is usually a top rated choice among event planners (organizers).

  38. Although being aware of keyword percentages is a good idea, it is more important that
    content be relevant and useful to the visitor. Thirdly, the search engines need legit companies
    to do site optimization. But in general here are the services that an online business owner should expect from SEO experts and other agencies
    and consultants:. This mode of advertisement was faster than the earlier ones and reached more people but
    it had its own limitations.

  39. ‘Are people really searching online for my product or services’.
    Any business to conduct business on the web should have a web site
    created especially for creating an awareness of their products and ser-vices to the planet at large.
    But in general here are the services that an online business owner should expect from SEO experts and
    other agencies and consultants:. In this way, it is informed about the kind of
    information that a surfer is looking for.

  40. If your site is relatively sound, the most
    important results for you to consider are the
    keyword hits. Two: Research different services – Assuming
    that you are going to hire someone to do it for you, the next step is to research as many different services as possible.
    Your baseline will tell you where your company began so you can measure positive or negative ROI
    (return on your investment). Further the sites whose ranking using
    the search engines is good will attract potential clients, which results to
    mores sales.

  41. Gone are the days of one way marketing or merely just posting comments about your
    site or other related topics. The usual SEO methods include keyword research, link building and such.
    I am hoping to show you that I can help you achieve top rankings in the sites
    like I have for all my other clients. There are two techniques that combine to form a complete
    SEO.

  42. Another major difference between the two is that while PPC is a paid form of advertising, organic search engine optimization is absolutely
    free. Thirdly, the search engines need legit companies
    to do site optimization. While effective SEO needn’t be difficult, it does take work.

    Webmaster follows a long process to promote a website in top search engines (Google,
    Yahoo and Bing).

  43. Although Yahoo isn’t the biggest, or the highest ranking search engine on the internet,
    it is still one of the most essential, and if
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    need to get listed here. Two: Research different services –
    Assuming that you are going to hire someone to do it for you, the next step is
    to research as many different services as possible.

    But it is extremely important that anyone looking to hire an SEO professional be aware of the differences.
    There are two techniques that combine to form a complete SEO.

  44. Although being aware of keyword percentages is a good idea, it is more important that
    content be relevant and useful to the visitor. Improving Site Structure – This second part tells you
    how to properly structure URLs. Depending on how how much time you have you can do this about
    once per week. You have to take price quotes from different SEO companies locally and internationally.

  45. Nowadays, the conditions for your website to be ranked high in the search engine results are based on the search engine optimization techniques
    that you decide to use. Two: Research different services – Assuming that you are going to hire someone to do it for you,
    the next step is to research as many different services as possible.
    While effective SEO needn’t be difficult, it does take work.
    Webmaster follows a long process to promote a website in top search engines (Google,
    Yahoo and Bing).

  46. Gone are the days of one way marketing or merely just posting comments about your site or other related topics.
    When Page – Rank was patented the patent was assigned to Stanford University.
    But in general here are the services that
    an online business owner should expect from SEO experts and other agencies and consultants:
    . Eventbrite is an online party-planning tool with KISS (Keep It Simple Stupid) design so it is usually a top rated choice among
    event planners (organizers).

  47. ‘Are people really searching online for my product or services’.
    Improving Site Structure – This second part tells you how to properly structure URLs.
    But it is extremely important that anyone looking to hire an SEO professional be aware of the differences.
    Webmaster follows a long process to promote a website in top search engines (Google, Yahoo and Bing).

  48. Although being aware of keyword percentages is a good idea, it
    is more important that content be relevant and useful to the
    visitor. The Internet has changed the way we attain information forever and Google
    has been the main driving force and proponent behind this instant access to information. Depending on how
    how much time you have you can do this about once
    per week. You have to take price quotes from different
    SEO companies locally and internationally.

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    of steps that are undertaken to ensure that a website is visible among internet users to an optimal level.
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    1 quả trứng gà.
    Bột năng.
    Cách thực hiện:

    Thịt gà làm sạch , sau thời gian ấy chen vào các gia vị tiêu ,
    ớt , dầu ăn , mỳ chính , lòng đỏ
    trứng gà và 1 thìa cà phê nước nắm. Ướp thịt trong
    vòng 15 phút.
    Sả đập dập và cắt khúc , thái sợi.

    Cho muối , sả và lá chanh vào rang qua. Sau thời gian ấy trút ra
    đĩa để riêng.
    Thịt gà sau khi ướp chúng ta sẽ mang ra lăn đều với bột năng , rồi từ từ chiên lên , khi phần thịt thăn lại hãy cho muối ,
    sả và lá chanh đã rang sẵn vào sóc đều.

    Như vậy chúng tôi có xác xuất mang món gà rang muối ra tiết
    đãi khách rồi.

    Tiếp đãi khách với món ngon vịt om sấu
    Nếu ai đã từng thưởng thức vịt om sấu sẽ
    chẳng thể quên được vị thanh chua của nước lèo , cùng với phần thịt thăn béo.
    Người dùng có thẻ thưởng thức nhiều mà
    không bị ngấy hay ngán. Đặc biệt Vịt om sấu là một món ăn ngon rất phù hợp
    cho việc tiếp đãi khách. Để trở biến được món ăn này
    chúng tôi cần Dự bị như sau:

    Món ngon đãi khách – Vịt om sấu
    Món ngon đãi khách – Vịt om sấu nguyên liệu
    cần:

    1 con vịt.
    10 quả sấu tươi.
    Gừng tươi.
    ớt , tỏi , tiêu , rau ngổ , mùi tàu.
    Cách thực hiện:

    Vịt sau khi rửa với nước hãy ngâm trong rượu đế để khử mùi hôi ,
    sau thời gian ấy nối tiếp rửa lại với nước sạch.

    Thái thịt thành từng miếng vừa ăn ,
    nêm các gia vị như muối , hạt tiêu , tỏi băm
    , ớt băm , họt nêm sau thời gian ấy trộn đều và ướp trong 30 phút.

    Sấu cạo sạch vỏ cho vào nước lạnh ngâm.

    Rau mùi và rau ngổ làm sạch thái khúc.
    Cho sả và tỏi tao lên , sau thời gian ấy cho thịt vịt
    đã ướp vào và đảo đều tay. Khi thịt thăn lại
    chúng ta sẽ cho nửa bát nước chín vào.
    tiếp chuyện cho sấu vào , đồng thời vặn lửa nhỏ vừa.

    Nêm thêm gia vị để vừa miệng , sau thời gian ấy cho mùi tàu và rau
    ngổ vào tắt bếp.
    Tôm chiên khoai tây
    Tôm chiên khoai tây cũng là một trong nhiều món ngon đãi khách
    bạn có thể làm. Vì tôm rất dễ trang hoàng giàu có lịch sự lại khá dễ thực hành trong thời
    gian ngắn. Để làm món này đã khách bạn cần Dự bị những
    vật liệu như sau:

    Món ngon đãi khách – Tôm chiên khoai tây
    Món ngon đãi khách – Tôm chiên khoai tây 10 con tôm sú.

    2 củ khoai tây.
    Bột chiên xù
    Cách thực hiện:

    Tôm sau khi mua về làm sạch.
    Khoai tây bào thành sợi nhỏ.
    Quấn khoai tây vào tôm , sau đó tẩm vào bột chiên.
    Cho tôm và khoai tây đã cuộn vào chảo chiên giòn. Sau thời gian ấy mang ra để
    ráo dầu.
    Món ăn này có xác xuất làm trong thời kì rất nhanh.
    Do vậy bạn có nhiều thời gian để làm thêm một số món ăn khác.

    Để món ăn trở thành quyến rũ , hãy bày trên đĩa có đựng rau xà
    lách và ớt hoa. Chú ý với món tôm chiên khoai tây
    chúng ta có khả năng ăn cùng với tương ớt
    chinsu rất tuyệt vời.

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