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People often ask why training in the evening is such a bad thing. Wait, is it? Yep. It has to do with cortisol production. Training spikes cortisol. So let’s look at what cortisol does. Its main function is putting your body in the best possible state to face danger or stress. It mobilizes stored energy, increases wakefulness, and shuts down the immune system momentarily so you have more energy for the muscles and organs, which are needed to face the stress. It also amps up the brain, mostly by increasing the conversion of noradrenaline to adrenaline. The ideal cortisol cycle is high in the morning and low in the evening. The cortisol spike in the morning is what makes you wake up (when you wake up on your own). The cortisol spike also increases adrenaline levels, which assist in waking you up too. Then, as your cortisol decreases in the evening, it puts your autonomous nervous system in parasympathetic mode – also known as rest-and-recover mode. That allows you to fall asleep more easily, recover better, get more time in deep sleep, and have a higher production of growth hormone. If your cortisol stays elevated in the evening, it’ll be much harder to fall asleep and get quality deep sleep. That’s why training in the evening isn’t the best choice. Let’s say you do train at night regularly and have restless sleep as a result. This may lead to chronically elevated cortisol, which is bad for your gainz, bro. First because cortisol increases protein breakdown. The amount of muscle you build is a function of the difference between protein synthesis (anabolism) and protein breakdown (catabolism). If you break down more it’ll be harder to add muscle tissue, especially if you’re a natural lifter. Then there’s the impact on myostatin. Myostatin is a myoprotein that plays a role in how much muscle your body will allow you to carry. The more myostatin you have, the less muscle you can build. Well, cortisol can increase myostatin and inhibit muscle growth. It also decreases the rate of muscle glycogen resynthesis – storing glycogen in the muscles after you used it up during training – delaying recovery. For all of these reasons, the more you can spike cortisol from training in the earlier part of your day, the more you can respect the natural cycle of your body and the better you’ll recover. Enhanced lifters have fewer problems because steroids decrease the action of cortisol significantly. But natural lifters need every advantage they can get. Who Can Get Away With It? Now, some people can actually pull evening training off: those who fall asleep easily even if they’ve had a killer workout two hours prior. Normally these guys have either a high level of GABA or a high level of serotonin, allowing them to shut their CNS down as soon as the workout is over, putting them in parasympathetic mode. Ingesting your carbs in the evening (post-workout) can also help lower CNS activation and decrease cortisol if you train at
Origin: Tip: Why Evening Training is the Worst

Several years ago, Christian Thibaudeau walked into T Nation headquarters and said, “I have a theory that when you’re very stressed out, the food you eat is more likely to be stored as body fat.” He must’ve been thinking about that all morning. He’s always thinking. As it turns out, new research shows he was right: anxious eating makes you gain fat faster. Eat When Stressed, Get (Even) Fatter Some people are stress eaters. They use the drug-like effects of food to distract themselves and calm down. Problem is, these are usually high-calorie foods. No one stress-eats kale. As expected, this leads to fat gain. Now, we’ve always assumed the fat accumulation occurs because of basic calorie math: the stress eater consumes more than he or she needs and stores the excess energy as excess jiggle. And that’s certainly part of it. But there’s more. In a recent study, Herbert Herzog, PhD, and his team of nerds overfed two groups of mice: One group was overfed in a stress-free environment. The other group was overfed too, but in an over-stressed environment. Dr. Herzog had them eat while sitting in 5 ‘o clock traffic and being nagged by their mouse-spouses… or something. (Sorry, the paper wasn’t clear how one goes about stressing out a rodent.) As expected, both groups of mice gained fat. But the stressed-out mice got fat faster than the stress-free mice, even though they were consuming the exact SAME number of calories. How Did That Happen? Hunger is largely controlled by the brain’s hypothalamus, while the amygdala is responsible for handing emotional responses, including anxiety. NPY (neuropeptide Y) is one of the brain chemicals that stimulates eating. It’s even produced in response to stress: get stressed and you’ll often experience false hunger signals. When scientists “switched off” NPY production in the stressed-out mice, their weight gain normalized – they gained the same amount as the unstressed rodents. Turns out the nerve cells that produce NPY have “docking stations” for insulin. Normally, after a meal, insulin is produced to help send the stop-eating signal to the brain. But in the study, the combo of high stress and high-calorie foods lead to insulin levels that were 10 times higher than the levels of the stress-free mice. Prolong this stress and the nerve cells become desensitized to insulin, causing them to crank out NPY. As you’d expect, this leads to overeating, but it also disrupts a body’s ability to burn energy through heat. As a result, an overstressed mouse (or human) will store more fat faster if he overeats when anxious. How to Use This Info Yes, this was a rodent study, but the human brain and body are the same, at least in this case, as a mousy brain and body. We all have those same brain bits, nerve cells, and neuropeptides. So the message is pretty clear: You’ll experience more cravings when you’re stressed out. If you eat high-calorie foods in that anxious state of mind, you’ll get fat faster. Don’t do that. Try to relax and calm down before eating, especially if it’s a high-calorie “cheaty” meal. Here’s a trick for that: De-Stress and Boost Recovery in 3 Minutes. If Christian Thibaudeau has a theory, he’s probably
Origin: Tip: The Absolute Worst Time to Eat