CORTISOL AND OVERTRAINING

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 CORTISOL AND OVERTRAINING





Cortisol, a glucocorticoid hormone produced by the adrenal cortex, plays a key role in how the body responds to physical and psychological stress, including the demands of intense exercise. Overtraining syndrome (OTS) occurs when excessive training without enough recovery leads to a drop in performance, ongoing fatigue, and disruptions in several body systems, including cortisol regulation.

Cortisol Levels and Patterns in Overtraining

Research shows that cortisol levels in saliva and blood often rise during periods of heavy training, especially in athletes reporting symptoms of “staleness” or overtraining. For example, female swimmers in an overtrained state were found to have higher salivary cortisol levels than at their baseline, with these increases linked to worse mood and declining performance (ScienceDirect; British Journal of Sports Medicine). Still, not every study finds elevated cortisol in all overtrained athletes. In some advanced or chronic cases of OTS, cortisol responses may be reduced or blunted, resembling a mild form of adrenal insufficiency (ResearchGate).

Cortisol as a Biomarker

The ratio of cortisol to testosterone is sometimes suggested as a marker of overtraining, with a higher ratio pointing toward a more catabolic (breakdown) state. However, this ratio isn’t always reliable for diagnosing OTS, since individuals can respond differently to training load and stress (Journal of Sports Science & Medicine; Journal of Athletic Training). Evidence also suggests that while a hard workout can temporarily boost cortisol, chronic overtraining may disrupt the normal daily cortisol rhythm. In some athletes with OTS, the typical cortisol spike after waking up—the “cortisol awakening response”—can be blunted (Human Kinetics; Sports Medicine-Open).

HPA Axis Dysfunction

The hypothalamic-pituitary-adrenal (HPA) axis controls cortisol release and can adapt or become dysregulated with long-term training stress. Early on, these adaptations may help the body handle a bigger training load. However, as overtraining progresses, the HPA axis may become dysfunctional, leading to either too much or too little cortisol (Sports Medicine-Open).

Summary and Practical Takeaways

  • In the early stages of overtraining, cortisol is often elevated, especially when psychological stress and mood problems are present.

  • In chronic or severe overtraining, cortisol responses can become blunted, mimicking adrenal fatigue.

  • Cortisol levels—and the cortisol/testosterone ratio—can provide clues about overtraining, but they aren’t foolproof. The hormonal response to overtraining varies from person to person.

  • Monitoring cortisol, mood, performance, and other physiological markers can help spot athletes at risk for overtraining. Still, a holistic approach is necessary for accurate diagnosis and intervention (Journal of Sports Science & Medicine; BMC Sports Science, Medicine and Rehabilitation).

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