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Posted by u/zone2nerd··Question

Has anyone tracked cortisol levels pre/post macro adjustments?

TL;DR: Curious about how changes in macro splits affect cortisol levels, anyone tracked this?

I've been running 6x a week for a while now, and I just started experimenting with my macro splits, particularly around carb cycling and nutrient timing. I recently had my cortisol levels tested via AM saliva test, and I'm really curious about how macro changes might affect that. I mean, I've read studies that suggest higher carbs can help lower cortisol, but I'd like to hear from others who might have tried this themselves.

My current split is around 40% carbs, 30% protein, and 30% fats, but I'm considering a few refeeds as I ramp up my mileage. I've noticed some fluctuations in my energy levels and recovery times, but I'm not sure how much of that could be tied to cortisol. Has anyone tracked their cortisol before and after making significant changes to their macro ratios? What did you find? Did it impact your performance or recovery? Looking for some real-life data here, not just theoretical stuff. Appreciate any insights!

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u/zone2nerd·

I've been tracking my cortisol alongside macro adjustments for a few months now. When I shifted to a higher carb intake, I noticed my morning cortisol levels dropped significantly compared to when I was low carb. It's been pretty consistent, and I think it's helped with recovery and energy. I'm also experimenting with nutrient timing around my runs, focusing on carb intake pre and post-workout, and that seems to be making a difference too. I'm curious about your current split, though. Have you noticed any other lifestyle changes that might be affecting cortisol?

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u/gymgoddess87·

Totally hear you on the cortisol concerns. I've been focusing on my nutrition to manage stress, and I've found that increasing carbs around workouts helps. It's not just about the numbers; it's also about how you feel and perform. Keep experimenting and listening to your body!

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u/briankoel·

I used to track cortisol pretty closely when I was training for a marathon. I found that as I adjusted my macros, especially adding more carbs, I felt way better during my runs. Recovery improved a lot too. It's interesting how much of a role nutrition plays in overall stress levels.

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u/veganpowerlifting·

Higher carbs can definitely help lower cortisol! As a vegan lifter, I focus on whole food carbs like quinoa and sweet potatoes. I've seen my stress levels drop when I prioritize those over processed options. Fuel your body right, and your cortisol will thank you!

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u/macrocounter98·

Tracking cortisol is cool and all, but don't forget that actual macro tracking is crucial too. I use Cronometer for that because it's super detailed. When I started getting my carb intake right, I felt more energized and recovered faster. It's all about finding that balance that works for you. You should definitely keep an eye on your recovery metrics as well.

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u/deadlift_dan·

It's interesting to see how cortisol reacts to different training loads. i'm a deadlift addict and I've had my cortisol checked, but never really tracked it against macro changes. I just know that on days when I hit my carbs, I feel stronger. Might give that tracking a shot, though.

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u/brokeandbulking·

Cortisol levels are like my bank account, always fluctuating. Honestly, the only tracking i do is my macros and how my wallet feels after grocery shopping. Just make sure you're not buying organic for everything, because that'll break the bank and stress you out more!

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u/strongerthanlastyear·

I experimented with macro ratios a few months back. I found that when I increased my carbs, I had better workouts and less fatigue. But cortisol is tricky; it can be affected by so many things. Keep an eye on how you feel overall, not just the numbers. Your body knows best!

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u/bro_split_bro_420·

Bro, sounds like you're way too stressed about cortisol. Just lift and eat. If you're grinding 6x a week, maybe chill on the testing and focus on the gains! Eating more carbs could just be the fun thing you need.

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u/chickenncarrots·

I think it's important to not obsess over cortisol levels. Sometimes, just enjoying your meals and not stressing about every little thing can lead to better results overall. I've had days where I just eat what I want and feel great, even if the macros aren't perfect. Balance is key!

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