[lanketer]

Hey. I'm an ectomorph trying to put on some mass, and I've made really slow progress despite eating pretty big. I think that I don't recover fast enough. I work in a large warehouse where I am constantly standing all day and lifting boxes and moving things around. I work 8:30-5:00 Monday to Friday. I think my cortisol levels are pretty high from the stress of going to the gym and working in a strenuous job, and just not being able to recover quick enough. I recently looked into taking phosphatidylserine as a way to reduce my cortisol levels. I read in the article that 600mg a day is a good dosage to reduce cortisol levels by 35% or so.

Along the lines of JB's nutrient timing, I was wondering if there was a best time to take PS to maximize the reduction in cortisol levels. I workout at around 8:00pm and wakeup at 6:00am.
I was thinking of taking 100mg at 1:00pm after a half day at work. Then 200mg at 5:00pm. 100mg at 8:00pm when I workout. Then 200mg before bed. But I really have no idea if the timing matters or not. Hopefully I can get this figured out! thanks!

[adivee]

Lanketer,

welcome to the forum.

I would take PS with the post workout shake. Its wehn the cortisol will be high.

[trishg]

PS has a lot of benefits, but by reducing cortisol when taken right after weight training, it may be counterproductive for lifting heavy... by interfering with acute recovey from heavy lifting. Cortisol is not bad, too much cortisol when you do not need it is bad. I And too little can leave you fatigued and joint sore, at least seemed to affect me that way, when I took it immediately after training for awhile.

For your tiredness, consider nutrition first, Biotest's Surge -- before, during and after even - is great for ectos, and aids big time in recovery.

If you are going to add PS, the effective dosing is 600-800mg/day, preferably 800. It is cumulative and systemic, so builds effectiveness over time. Plan for a 2-3 month trial period. Cortisol is highest in the morning awakening, and immediately after weight training.

Recommended dosing for you might be to take 400mg (or 300 if you want to start there, the stuff is expensive!) upon awakening, with am supplements, and 400mg at bedtime, not immediately after training to allow the cortisol help shuttle the PW nutrition into your muscles and aid your joint recovery for a few hours in that period after training heavy.

Of course there are many subjective opinions and experiences out there... it seems that PS does work to suppress cortisol well, it's the expense that gets most folks in terms of cost/benefit.

In a few months, you will know if it's made a difference that is worth the cost.

[trishg]

What I was THINKing was that with heavy lifting, immediate reduction in cortisol could affect joints/inflammatory responsee and glucose metabolism/ insulin release.

And what I meant was that to give a bit of time between lifting and PS might allow the best of both worlds, good glucose metabolism into the muscle and more comfortable joint recovery, and then reduction of circulating cortisol overnight.

[oats]

Polquin has a recommendation for this you should check out his site. Also,taking it in the morning is not the proper protocal for using it. Do a search there is tons of info on when too use it check out Krista's or Coach Mike's posts on it.

[lanketer]

Trish, thats a great point to consider.

Oats, I took a look at Poliquin's site, and skimmed the titles of the articles for anything on phosphatidylserine and didn't have any luck

[oats]

This might help http://www.precisionnutrition.com/ul...usting-workout.

[oats]

Here is more info.

http://www.precisionnutrition.com/re...phatidylserine

[lanketer]

Thanks oats I appreciate the response. I've read those articles before and although it is sort of what I'm looking for it doesn't really cover exactly what I'm seeking. It says to take 600mg a day but it doesn't say when. 600mg at once? split up? That's what I'm trying to find, since it is a bit pricey I want to get the best use out of it. If anyone else has any other ideas or articles that would be great.

[oats]

Originally Posted by lanketer

Thanks oats I appreciate the response. I've read those articles before and although it is sort of what I'm looking for it doesn't really cover exactly what I'm seeking. It says to take 600mg a day but it doesn't say when. 600mg at once? split up? That's what I'm trying to find, since it is a bit pricey I want to get the best use out of it. If anyone else has any other ideas or articles that would be great.

Take 600mg that's the critical amount used in the study.Take it with your last meal or before bed. Better sleep = less cortisol it helps you too stay anabolic + less fat deposition.