How Stress and Muscle Gain are Related?

Stress could be a buster in your muscle growth. So, to ensure stress doesn’t come in your way of muscle building you first need to understand how stress and muscle gain are related.

People often experience stress in their daily lives but which is usually related to your mental fitness. Yes stress is a psychological attribute but when working out stress could be manifested in physical form as well impacting your muscle growth process. 

Though stress is a common experience, chronic stress levels can negatively affect your mental and physical health. Once you understand how stress influences the balance of your body operations you can adjust and manage your training, recovery and overall progress of your health. 

The Physiology of Stress

Let us first understand what stress is and how it works. So stress triggers a biological response known as fight-or-flight which is initiated when the body perceives a threat whether real or imagined. This response is initiated by the sympathetic nervous system and is characterized by the release of stress hormones, namely, cortisol and adrenaline. 

• Cortisol is a stress hormone produced by the adrenal glands. It plays a vital role in regulating metabolism, immune response, and other essential functions of the body. Though acute cortisol production in the body is normal, chronic elevation of cortisol can have adverse effects on the body mentally, emotionally, and physically, especially when you want to gain muscles.  
• Adrenaline (epinephrine) is also released during stress. The role of this hormone is to prepare your body for quick actions. It does that by increasing your heart rate, blood flow to muscles and energy availability. Adrenaline is released in fight-or-flight situations and if the levels are prolonged it will cause burnout and fatigue and would complicate your muscle growth process. 

Cortisol’s Impact on Muscle Gain

Why do you think cortisol affects your muscles? Let’s discuss it in this section. 

Cortisol is a hormone that mobilizes energy during stressful situations by breaking down nutrients such as glycogen and fat to provide fuel. In such situations cortisol is produced in small bursts which also helps support the physiological functions. But when cortisol levels remain high for extended periods, this process can involve breakdown of protein also known as metabolism.

• Muscle Breakdown (Catabolism): high levels of cortisol leads to muscle breakdown by signaling the body to break down muscle tissues into amino acids. These are then used as fuel for the body and this process of catabolism directly counters muscle building because it ends up reducing the muscle mass. 
• Protein Synthesis Inhibition: the process of building muscle is inhibited by cortisol. This process is also called protein synthesis. Even enough consumption of protein and a strength training regimen also won’t come handy if you are experiencing chronic cortisol levels.
• Energy Drain: cortisol increases the body’s need for energy. This can lead to fatigue and a decrease in performance. The energy drain makes it harder to maintain intense workouts which hinder muscle growth. 

Stress and Recovery

Recovery is a crucial stage of muscle growth because it is the time when your muscle fibers repair themselves and grow in order to strengthen your muscles. After workouts your body needs adequate time to recover but stress could come in the way of recovery and hinder the process. You need to understand how stress and recovery are related:

• Sleep Disruption: recovery happens while you are resting and you rest well when you are in sleep. Deep sleep helps to produce growth hormones that support muscle growth but when you are stressed you will experience disrupted sleep which can hinder your sleep quality and quantity. So if you are stressed you would not be able to sleep properly and the production of growth hormones (GI) and insulin-like growth factor 1 (IGF-1) which are essential in the recovery process. 
• Inflammation: chronic stress is also a contributor to increased inflammation in the body. One will experience short-term inflammation after workout sessions which is normal but again excessive inflammation due to stress physical, mental or emotional could lead to prolonged soreness, slower recovery and an increased risk of injury. 
• Impaired Immune Function: Stress has a negative impact on your immune system, it makes it weak which makes you prone to illnesses. If you experience frequent illnesses then you won’t be able to keep up with your exercise routine which will hinder your muscle growth process. 

The Role of Anabolic and Catabolic Hormones

In this section we will understand what anabolic and catabolic hormones are. Both these hormones affect your muscle growth process and are related to stress. This section will help you distinguish between both anabolic and catabolic hormones and understand their relation with stress and muscle gain. 

Anabolic hormones: anabolic hormones are the ones that promote muscle growth. Hormones like testosterone, growth hormone (GH) and insulin-like growth factor (IGF-1) are anabolic hormones that help in muscle growth by contributing in the recovery of muscle fibers. They enhance protein synthesis that is the main factor of muscle growth. Anabolic hormones not only help in building muscle but also help to maintain lean muscle mass. 

Catabolic hormones: catabolic hormones are the ones that breakdown muscle tissue for energy and it is none other than the stress hormone cortisol. Cortisol is released in stressful situations to help you in situations of fight-or-flight. Short-time bursts of cortisol is normal and necessary but prolonged elevations of the hormone could shift your body into a catabolic state where muscle tissues will break in order to produce energy and it outpaces muscle growth. 

Psychological Stress and Exercise Performance

Psychological stress doesn’t just affect your body’s chemistry; it also affects your mindset and performance in the gym. High stress levels can decrease motivation, lower energy levels, and impair concentration, making it harder to stick to a training regimen.

• Decreased Motivation: Chronic stress can lead to burnout, reducing your enthusiasm for workouts and making it harder to push through tough training sessions. When your mind is preoccupied with stressors, your mental focus on training suffers.
• Increased Fatigue: Psychological stress increases perceived exertion, making your workouts feel more difficult than they are. This can lead to shorter sessions or reduced intensity, which ultimately hinders muscle gain.
• Mental Focus: Stress can impair cognitive functions like focus and decision-making, which are important for proper form and technique during exercise. This not only affects the quality of your workouts but can also increase the risk of injury.

Managing Stress for Optimal Muscle Gain

While stress is inevitable, there are several strategies you can employ to manage it and mitigate its negative impact on muscle gain:

1. Prioritize Sleep: Ensure that you’re getting 7-9 hours of quality sleep per night. This helps regulate cortisol levels and promotes muscle recovery.
2. Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing exercises, and yoga can help reduce stress by calming the nervous system and lowering cortisol levels.
3. Nutrition: Eating a well-balanced diet rich in whole foods can support your body’s ability to cope with stress. Ensure you’re consuming enough protein, healthy fats, and complex carbohydrates to fuel your workouts and recovery.
4. Active Recovery: Incorporating active recovery days with light activities like walking, swimming, or yoga can help reduce stress and support muscle recovery without overloading your system.
5. Adapt Your Training: If you’re going through a particularly stressful period, consider adjusting your workout intensity. Focus on maintenance rather than pushing for gains during times of high stress. This can help prevent burnout and injury.
6. Social Support: Surround yourself with a supportive network of friends, family, or fellow athletes who can help you cope with stress. Social support has been shown to lower cortisol levels and improve overall well-being.

Frequently Asked Questions

Does stress affect muscle gain?

Ans. Chronic stress affects muscle gain because it can hinder the process by promoting catabolism which means it breaks down muscle tissues into amino acids. 

Does stress affect body shape?

Ans. Yes, stress does affect your body shape and the effect is negative. It contributes to weight gain especially in the abdominal area. Stress increases the production of hunger hormone ghrelin which makes you feel hungry and leads to emotional eating. 

Can stress ruin your workout?

Ans. Stress can impact your workout because of chronic increase in cortisol levels because of stress. When you are in stress your muscles hold a lot of tension which could make it hard for you to workout.