Hey Guys
I have a question, what is the effect of vitamin C and stress? TC recommends it here but I have no idea other than that
thanks
It is used to help clear cortisol from the body and speed recovery. Studies show that it plays an integral role in helping to remove cortisol and minimize the catabolic stress response in a timely fashion.
[quote]hipsr4runnin wrote:
It is used to help clear cortisol from the body and speed recovery. Studies show that it plays an integral role in helping to remove cortisol and minimize the catabolic stress response in a timely fashion.
[/quote]
An orange a day?
[quote]hipsr4runnin wrote:
It is used to help clear cortisol from the body and speed recovery. Studies show that it plays an integral role in helping to remove cortisol and minimize the catabolic stress response in a timely fashion.
[/quote]
Pretty much. Carbs lower cortisol pretty damn well too.
Eh? You could go that route I would probably dose a little higher than whats in an orange but also this depends on the workout and lifter. Usually 2g post workout will do the trick. Or 1g before workout, 1g after. If really long workouts or big days you can space 10g throughout the day.
[quote]hipsr4runnin wrote:
Eh? You could go that route I would probably dose a little higher than whats in an orange but also this depends on the workout and lifter. Usually 2g post workout will do the trick. Or 1g before workout, 1g after. If really long workouts or big days you can space 10g throughout the day. [/quote]
Some experts, like Alan Aragon recommend against taking antioxidants right after your workout. I think this is based on the idea that some free radical damage is a good thing, as it stimulates your body to adapt to the exercise. This is not an entirely groundless theory, as there are studies showing that antioxidant supplements negated certain benefits to exercise.
I can see the point of that to an extent but if this individual is already suffering from signs of stress or inflammation throwing in Vitamin C in an effort to quell cortisol that isn’t really going to be a problem. I haven’t read AA’s stuff. Some free radical damage doesn’t sound like a good thing. In short burst studies (I don’t know the length of them) Im sure the would mark some improvement. But take the rat out the lab and you run into real world problems, like what the OP is experiencing.
[quote]hipsr4runnin wrote:
I can see the point of that to an extent but if this individual is already suffering from signs of stress or inflammation throwing in Vitamin C in an effort to quell cortisol that isn’t really going to be a problem. I haven’t read AA’s stuff. Some free radical damage doesn’t sound like a good thing. In short burst studies (I don’t know the length of them) Im sure the would mark some improvement. But take the rat out the lab and you run into real world problems, like what the OP is experiencing. [/quote]
I agree with your main point. If an individual is suffering from chronic inflammation leading to high cortisol, (however) “some” vitamin C can be but a drop in the bucket depending on the cause. For the average lifter without obvious inflammatory issues, “some” inflammation (creation of reactive oxygen species) post training is actually a contributing factor to triggering muscle protein synthesis. I believe that adapting to/dealing with the ROS from acute training stimuli (resistance training session) strengthens the mitochondria, and is similar to training adaptations brought on by (HIIT for example) cardiovascular workouts. If you push it in the correct way, you come back stronger because your body is able to respond and recover.
Don’t you need some cortisol after a workout? Cortisol is a sign and result of stress because it reduces the effects of stress and stimulates anti inflammatory pathways.
Anyway, I think it is good to keep down chronic stress, and lasting post workout stress but let cortisol do its job immediately around a workout.
I had trouble sleeping though, and felt it was due to high cortisol. Carbs helped it, but so did vitamin C so I preferred to use vitamin C in the evening rather than have late day carbs.
I think 2-4 grams a day is fine, but NOT post workout. If you have the chronic stress levels that you need to supress cortisol and its beneficial effects post-workout, you probably shouldn’t be training.
Mert: Yes, but you are correct it comes down to the individual and how much is too much cortisol for them. Unfortunately most people are chronically stressed in a bad way. And with a lot of people chasing the high intensity dragon, it makes matter worse. Ive helped with the nutrition of some top crossfitters, like games winners and top 20, most had massive cortisol problems.
You are right that there should be a cortisol to testosterone ratio and balance and for most that gets screwed. During a workout you would want to raise cortisol, time of day depending, but not excessively. So post workout, like an hour after, or if youre fighting exhaustion symptoms, or past 5pm, its not the worst idea. If its post workout cause your training a lot or doing two-a-days, still not a bad idea. We are talking about vitamin c, its not going to fuck your gains for gods sake 
“yeah man, I just stopped growing and got fat” “What?! Why?!” “Too much vitamin c man, too much…”
[quote]hipsr4runnin wrote:
Mert: Yes, but you are correct it comes down to the individual and how much is too much cortisol for them. Unfortunately most people are chronically stressed in a bad way. And with a lot of people chasing the high intensity dragon, it makes matter worse. Ive helped with the nutrition of some top crossfitters, like games winners and top 20, most had massive cortisol problems.
You are right that there should be a cortisol to testosterone ratio and balance and for most that gets screwed. During a workout you would want to raise cortisol, time of day depending, but not excessively. So post workout, like an hour after, or if youre fighting exhaustion symptoms, or past 5pm, its not the worst idea. If its post workout cause your training a lot or doing two-a-days, still not a bad idea. We are talking about vitamin c, its not going to fuck your gains for gods sake
“yeah man, I just stopped growing and got fat” “What?! Why?!” “Too much vitamin c man, too much…”[/quote]
Nothing against vitamin C or timing. Its not going to screw you up. My question was just whether cortisol was the problem, or a symptom and if you’re taking vitamin C to reduce post workout cortisol, did you net anything from the workout anyway?
Got ya. I would guess yes. Cortisol in a “most” people is going to be a problem. Why do I say that? Because I don’t really see it NOT a problem. So we are talking about chronically elevated. But in workouts, its a good thing, if the test to cort ratio is solid and working. Morning workouts, when cortisol is high, can be beneficial. In the evening, elevating it, maybe will throw it off its rhythm. You still gainz from the workout but it allows the damage that can take place from cortisol. You would have to look at how quick the Vit c gets into the system and starts down grading cortisol. So lets say you workout at 430pm, drive home (15mins) fuck around, take post workout supps (15 mins later), so 30 min window, when the vitamin c starts working I think you got everything from cortisol needed before effects begin.
Most people could use less cortisol.
I think its good to get cortisol down before you go to bed particularly. I think it interferes with sleep which causes a stress cycle. Personally, I take it around 4-6 PM.
I take 1g three times a day with my big meals (breakfast/lunch/dinner)…
Occasionally I’ll up that if I’m bodyfat cutting and feeling run-down (like I’m coming down with a cold from the kids) to a maximum of 5g a day…
Anything more (for me) and I’m sitting on the can like the Dumb and Dumber movie and it’s not fun…
