It’s a subject a lot of men over 30 think about but rarely talk about, low testosterone. Knowing some inside tips and tricks on increasing testosterone levels can come in handy, especially if your levels are low.
It is easy to fall victim to some of the marketing hype promising huge testosterone increases using pro hormones, patches, creams, and testosterone replacement therapy.
Researchers have shown that certain foods can be powerful testosterone enhancers. So ultimately paying close attention to your diet can lead to restoring declining testosterone levels.
Advantages of a Testosterone Focused Diet
When it comes to muscle growth and maintenance testosterone is the clear winner in your hormonal army. Along with being the central contributing figure to muscle repair and growth it facilitates the release of fat from fat cells and even slows its storage.
Testosterone Focused Diet Rules of the Road
Eat enough to maintain your bodyweight – there is a strong correlation between low-cal diets and low testosterone. Experts recommend for every pound of bodyweight you should take in eighteen to twenty calories.
Animal protein is the protein of choice particularly turkey, beef, oily fish and pork. Researchers are suspicious of vegetarian diets when it comes to testosterone. Vegetarian diet studies point to lower blood testosterone levels and increased levels of inactive testosterone even when compared to animal protein.
Fat Is Good
Studies are clear about fat – it’s important – both saturated and monounsaturated. When subjects included fat into their diet testosterone levels increased. High monounsaturated fat containing foods such as olive oil, avocadoes, olives, nuts, seeds are perfect protein and fat source choices.
Workout Tip
Put down a protein shake after the gym. After workout consumption of protein raises the levels of testosterone entering muscle tissue, where it adds to muscle growth. Trainers suggest twenty to forty grams of post workout protein for maximum uptake.
Next on the list are foods with high levels of the compound, indole (lowers certain estrogens), such as broccoli, cauliflower and cabbage. Adding indoles to your diet helps shut down estrogens inhibitory impact on testosterone production.
Go for the carbs – elevated ratio of carbs to protein – experts suggest two to one is the best target to drive up testosterone levels. Many have found two grams for every pound of body weight is idea.
Protein Warning
Eating too much protein (more proteins than carbs) will increase testosterone depletion when you urinate. Pure and simple too much protein has a negative impact on testosterone. Suggested amounts are one gram of protein for every pound of body weight.
Fat Warning
Don’t eat too much fat – spread your intake out and don’t consume high fat meals. Experts indicate fat intake should be about thirty percent of a guys total caloric consumption. Run from polyunsaturated fats vegetable oil.
Alcohol Warning
Lighten up on alcohol intake because it will end with decreased testosterone levels – alcohol converts testosterone to estrogen.
HGH Human Growth Hormone Suggestion
The relationship between HGH and testosterone is undeniable. Lower levels of circulating hgh in the blood stream translates to decreased levels of testosterone. Millions of guys have found that by restoring declining growth hormone levels they exert a positive impact on their testosterone levels. Growth hormone levels can be restored through the use of high quality HGH products.
