Recent research highlights the impact of carbohydrates on stress hormones. A systematic review published in Frontiers in Sports and Active Living examined the acute effects of carbohydrate ingestion on cortisol, epinephrine, and norepinephrine levels in experienced endurance athletes. This review included eleven randomized controlled trials that adhered to strict guidelines and criteria for carbohydrate intake during exercise.
Carbohydrate intake appears beneficial for hormone regulation. The review found that consuming at least 30 grams of carbohydrates per hour before and during exercise significantly attenuated rises in cortisol levels in most studies. Furthermore, epinephrine levels were notably lower when carbohydrates were ingested compared to placebo. However, norepinephrine concentrations did not show significant changes with carbohydrate feeding.
Understanding the role of stress hormones. In times of physical stress, the body releases hormones like epinephrine and norepinephrine for immediate responses, while cortisol is involved in longer-term regulation. Elevated levels of these hormones can trigger various immune responses, which may affect an athlete's performance and recovery.
WHO should pay attention? This information is particularly relevant for endurance athletes looking to optimize their performance and manage stress hormone levels during prolonged exercise. By strategically timing carbohydrate intake, athletes may enhance their physiological responses and overall endurance.
Practical takeaways for athletes. Incorporating carbohydrate-rich snacks or drinks before and during endurance events could be a simple yet effective strategy for athletes. This approach may help in managing stress responses, potentially leading to improved performance and recovery.
Medical note. This article is for general educational purposes only and should not be considered personal medical advice.