Prolonged stress, whether physical or mental, dramatically impacts how your body functions. In athletes and physically active individuals, both acute and chronic stressors can influence hormonal balance, metabolism, and performance. Understanding how adrenal fatigue develops and affects athletic performance is crucial for maintaining optimal health and peak physical output.
The adrenal glands are primarily responsible for the release of major stress hormones that help your body deal with stress. Stress caused by jobs, finances, family and friends, and even bodybuilding can lead to the sub-optimal performance of your adrenal glands. When your adrenal glands are fatigued, your body becomes susceptible to a number of diseases and syndromes that can affect not only your physical health, but also your mental health.
What Are Adrenal Glands?
The adrenal glands are two small triangular glands located above the kidneys. They work closely with the hypothalamus and pituitary glands to release major stress hormones, including cortisol, DHEA, norepinephrine, and adrenaline.
Adrenal Medulla (inner section): Releases adrenaline and norepinephrine. Adrenaline triggers the fight-or-flight response, increasing heart rate, metabolic rate, and muscle force. Norepinephrine raises blood pressure and acts as both a hormone and a neurotransmitter.
Adrenal Cortex (outer section): Releases cortisol and DHEA. Cortisol regulates carbohydrate metabolism, while DHEA supports cardiovascular health and testosterone production.
Overworked adrenal glands can lead to weakness, fatigue, low blood pressure, headaches, sugar imbalances, and cravings, affecting both physical and mental health.
What Is Adrenal Stress?
Adrenal stress occurs when the body is exposed to prolonged or intense physical, psychological, or environmental stressors, overwhelming the adrenal glands. Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, triggering the release of corticotropin-releasing hormone (CRH) from the hypothalamus. This stimulates adrenocorticotropic hormone (ACTH) from the pituitary, which signals the adrenal glands to secrete cortisol and catecholamines (adrenaline, norepinephrine).
Studies in athletes and military personnel show that elevated stress hormones, especially cortisol, are linked to temporary immune suppression, disrupted recovery, fatigue, and metabolic changes. For instance:
In volleyball and basketball players, salivary cortisol rises before competitions, affecting performance and recovery.
Military survival training (SERE) shows that fitter individuals recover faster from elevated cortisol and norepinephrine, highlighting the protective effect of physical fitness.
How Does Adrenal Stress Affect Athletic Performance?
Athletes are particularly susceptible to adrenal fatigue due to overtraining, calorie restriction, and sleep deprivation. Elevated cortisol levels from prolonged stress can:
Reduce muscle protein synthesis and increase breakdown.
Suppress testosterone, impacting strength and recovery.
Increase inflammation and alter immune function.
Research shows:
Chronic stress prolongs recovery windows, raising the risk of injury or illness.
Competitive stress can enhance performance if optimal, but excessive stress leads to fatigue, mood swings, and reduced physical output.
Fitness level moderates adrenal response; highly trained individuals recover hormonal balance faster than less fit athletes.
In military studies, even with elevated stress hormones, individuals with higher fitness levels maintained performance in tests like vertical jump and handgrip, emphasizing the protective role of conditioning.
Symptoms of Adrenal Stress in Athletes
Athletes experiencing adrenal stress may show a range of symptoms, including:
Persistent fatigue and low energy
Difficulty recovering from workouts
Sleep disturbances and insomnia
Cravings for salty or sugary foods
Low immunity and frequent infections
Mood swings, anxiety, or depression
Reduced muscle strength and endurance
Preventing Adrenal Fatigue
Preventing adrenal fatigue requires balanced nutrition, proper recovery, and stress management:
Nutrition: Ensure sufficient calories and nutrients during training. Limit alcohol, caffeine, refined sugar, fried foods, and processed foods.
Supplements: Adaptogens like Korean Ginseng and Ashwagandha support adrenal function, enhance endurance, and reduce stress-related fatigue.
Detoxification: Liver support, such as ALLMAX 21-Day Liver D-Tox, helps remove toxins, improves metabolism, and indirectly supports adrenal function.
Recovery: Sleep, meditation, and controlled exercise intensity reduce HPA activation and support hormonal balance. Supplements like Sleep Aid and Post Workout Recovery supplements can further support rest and muscle recovery.
Optimizing these factors helps prevent Cushing’s syndrome, stress-related fat accumulation, and long-term adrenal dysfunction, ensuring sustained energy levels and athletic performance.
Causes of Adrenal Fatigue in Athletes
Adrenal fatigue is common among serious athletes due to various physical and lifestyle stressors. Key causes include:
Calorie restriction: Insufficient energy intake increases cortisol release and can impair performance.
Sleep deprivation: Lack of sleep elevates stress hormones, reduces recovery, and weakens immunity.
Excessive exercise: Overtraining stimulates prolonged cortisol secretion, increasing the risk of injury and fatigue.
References
Endocrinology Health Guide. Adrenal Glands, University of Maryland Medical Center. http://www.umm.edu/endocrin/adrengl.htm, Aug. 3, 2010.
Bach, Phyllis A. Prescription for Nutritional Healing 5 th Edition, Penguin Group: New York, 2010.
Head, Kathleen A. Gregory S. Kelly. Nutrients and Botanicals for Treatment of Stress: Adrenal Fatigue, Neurotransmitter Imbalance, and Restless Sleep, Alternative Medicine Review 14, 2, 2009, 114-140.
Szivak, T. K., Lee, E. C., Saenz, C., Flanagan, S. D., Focht, B. C., Volek, J. S., ... & Kraemer, W. J. (2018). Adrenal stress and physical performance during military survival training. Aerospace medicine and human performance, 89(2), 99-107.
https://asma.kglmeridian.com/view/journals/amhp/89/2/article-p99.xmlGhosh, S. N., De, A., & Mondal, S. (2013). Stress hormones and sports performance: A critical analysis. Stress, 7.
https://www.researchgate.net/profile/Anup-De/publication/335529065_Stress_Hormones_and_Sports_Performance_A_Critical_Analysis/links/5d6bf3194585150886064763/Stress-Hormones-and-Sports-Performance-A-Critical-Analysis.pdf
