Are your hormones affecting your fitness progress?

Have you ever started your fitness journey, gained fantastic results, but then hit a plateau? Alternatively, perhaps you've begun executing all the right things, altered your calories, and exercising consistently but aren't seeing a difference! You're not sure what it is, but somehow, you feel you aren't progressing.

Did you know that hormones may play a role in our training?

Hormones play a crucial role in achieving fitness and exercise goals. These chemical messengers significantly impact our body's functions, influencing metabolism, energy levels, muscle growth, and overall performance during physical activities.

Known as the primary male sex hormone, testosterone plays a crucial role in muscle growth and strength development. It promotes protein synthesis, which is essential for building and repairing muscles after exercise (Nassar et al., 2023) . In men, whether they are active in sports or not, natural testosterone levels deliver substantial muscle-building and bone-strengthening benefits, along with increased hemoglobin levels, resulting in improved performance in power-based and endurance sports  (Hunter et al., 2023).

Growth hormone (GH) is crucial for cell regeneration, growth, and repair. It stimulates muscle growth, promotes fat metabolism, and enhances bone density. GH is typically released during deep sleep and intense exercise, making quality rest and adequate training essential factors in maximising its benefits for fitness goals  (Sabag et al., 2021). 

Often referred to as the stress hormone, cortisol is released in response to stress or intense exercise. While cortisol helps regulate energy by mobilising stored nutrients, chronically elevated levels can lead to muscle breakdown and hinder recovery  (James et al., 2023).  Managing stress levels is crucial to prevent excessive cortisol production that may impede fitness progress.

Also known as epinephrine, adrenaline is released in response to stress or excitement, preparing the body for "fight or flight" situations. During exercise, adrenaline increases heart rate, boosts oxygen delivery to muscles, and enhances performance by improving focus and endurance  (Bancos, 2022) . Harnessing the benefits of adrenaline can lead to improved workout intensity and results.

Insulin is vital in regulating blood sugar levels and nutrient uptake, especially after meals. During exercise, insulin helps transport glucose into muscle cells for energy production. Balancing insulin levels through proper nutrition is essential for optimising energy utilisation during workouts and supporting muscle recovery post-exercise.

Therefore, understanding how these hormones interact and influence the body's response to exercise is essential for tailoring your training, nutrition plans, and recovery strategies to support optimal fitness and performance outcomes.

There are various ingredients and hormone supplement benefits on the market that aid in boosting energy levels, overall performance, muscle growth and recovery, which include:

Withania somnifera, commonly called Ashwagandha, is a widely favoured medicinal herb utilised for over 2500 years in traditional medicine (Matteo et al., 2023). Ashwagandha is recognised for its adaptogenic properties, which help restore balance to the body by counteracting external stressors through mechanisms that stabilise the hypothalamic-pituitary-adrenal (HPA) axis and regulate key components of the stress response. Certain studies suggest that  Ashwagandha may potentially reduce cortisol levels, thereby potentially regulating HPA axis function and reducing cortisol secretion from the adrenal cortex (Afonso et al., 2023). 

Tongkat ali, or Eurycoma longifolia, is a natural herb known for its potential to increase testosterone levels naturally. Tongkat ali has been studied for its ability to enhance testosterone production and activity. Studies suggest that Tongkat ali can help improve libido, increase muscle strength, and support male reproductive health. The herb has shown promising results in increasing testosterone levels, which can contribute to improved physical performance and well-being  (Talbott et al., 2013). Check out the  Benefits of Tongkat Ali  article under our Education Hub. 

Magnesium and sleep formulas are integral for improving sleep quality. Magnesium aids relaxation, stress reduction, and quicker sleep initiation, promoting more profound and restful sleep. Magnesium significantly enhances sleep efficiency and overall well-being by supporting muscle relaxation, calming the nervous system, and regulating neurotransmitters  (Zhang et al., 2021). Sleep is a critical factor for increased GH release; therefore, the better our sleep quality and quantity, the better our recovery between training  (Zaffanello et al., 2023). For more on magnesium check out our article  The Magic Of Magnesium: Which Magnesium Is Best  on our  Education Hub .

Understanding the intricate interplay of hormones in your fitness journey is crucial for optimising performance and achieving your desired results. By recognising the roles of key hormones like testosterone, growth hormone, cortisol, adrenaline, and insulin, you can tailor your exercise, nutrition, and recovery strategies to harmonise with your body's natural processes. 

If you're exercising consistently, have been adequately fuelling yourself, and are still experiencing weight gain or severe weight loss, consult your doctor for a complete check-up. 

For more information on  hormone supplements , check out our blogs on  managing stress hormones to improve fat loss  and  how hormones can support muscle recovery . 

Here at ASN, we're here to help. Contact us online or in-store, and our knowledgeable team can assist you in reaching your health and fitness goals.

Nassar, G. N., Raudales, F., & Leslie, S. W. (2023, January 2). Physiology, Testosterone. PubMed; StatPearls Publishing.  https://www.ncbi.nlm.nih.gov/books/NBK526128/

Hunter, S. K., Angadi, S. S., Bhargava, A., Harper, J., Hirschberg, A. L., Levine, B. D., … Bermon, S. (2023). The Biological Basis of Sex Differences in Athletic Performance: Consensus Statement for the American College of Sports Medicine. Translational Journal of the American College of Sports Medicine, 8(4), 1. https://doi.org/10.1249/TJX.0000000000000236

Sabag, A., Chang, D., & Johnson, N. A. (2021). Growth Hormone as a Potential Mediator of Aerobic Exercise-Induced Reductions in Visceral Adipose Tissue. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.623570

James, K. A., Stromin, J. I., Steenkamp, N., & Combrinck, M. I. (2023). Understanding the relationships between physiological and psychosocial stress, cortisol and cognition. Frontiers in Endocrinology, 14, 1085950. https://doi.org/10.3389/fendo.2023.1085950

Bancos, I. (2022, January 24). Adrenal Hormones. Retrieved from www.endocrine.org website: https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/adrenal-hormones

Matteo Della Porta, Maier, J. A., & Cazzola, R. (2023). Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review. Nutrients, 15(24), 5015–5015. https://doi.org/10.3390/nu15245015

Afonso, A. G., Fernández-Lázaro, D., Adams, D. P., Monserdà-Vilaró, A., & Fernandez-Lazaro, C. I. (2023). Effects of Withania somnifera (Ashwagandha) on Hematological and Biochemical Markers, Hormonal Behavior, and Oxidant Response in Healthy Adults: A Systematic Review. Current Nutrition Reports, 12(3), 465–477. https://doi.org/10.1007/s13668-023-00481-0

Zaffanello, M., Pietrobelli, A., Cavarzere, P., Guzzo, A., & Antoniazzi, F. (2023). Complex relationship between growth hormone and sleep in children: insights, discrepancies, and implications. Frontiers in Endocrinology, 14, 1332114. https://doi.org/10.3389/fendo.2023.1332114

Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., … Kahe, K. (2021). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276

Talbott, S. M., Talbott, J. A., George, A., & Pugh, M. (2013). Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition, pp. 10, 28. https://doi.org/10.1186/1550-2783-10-28