Are you searching for ways to boost your testosterone levels naturally? How about doing it through your diet!
The following is a collection of tips from doctors, scientists and fitness experts about using foods to increase your testosterone levels.
A list of foods and vitamins that will optimize your levels include:
Zinc: The best source of dietary zinc is meat. White meat chicken is the best choice. And salmon is the best choice in fish. For vegetarians, choose peanuts or beans. Fruit would not be a good choice because plant sources of zinc are harder for the body to use and are not good testosterone food sources.
Vitamin A: essential for the normal function of the reproductive organs. There are lots of fruits that increase testosterone in this category: apples, blueberries, cantaloupe, pineapple and citrus fruits, just to name a few. Other food sources of Vitamin A include fish (salmon, again), leafy greens (spinach) and brightly colored vegetables like tomatoes, red peppers and yellow squash.
Salmon is obviously it’s a great source for a lot of different vitamins that help to boost your testosterone levels. Other than being an excellent source of Vitamin A and zinc, as well as protein, fish oil is said to keep SHBG (sex hormone binding globulin) levels lower. When testosterone runs into SHBG in the blood stream, it becomes attached to it, and then can’t interact with any of the body’s cells.
The net effect of testosterone that is attached to SHBG is the same as a lack of testosterone since it is prevented from having any impact on the body. Salmon might be your number one testosterone food source followed closely by oysters which are naturally rich in zinc.
Eat enough. The amount of calories you consume each day should be enough to maintain your bodyweight. Lower-calorie diets are associated with lower testosterone levels. Consume around 18-20 calories for every pound of bodyweight.
Eat animal protein. Studies show that vegetarian diets lead to lower blood testosterone levels and higher amounts of “inactive” testosterone even when protein intake is the same. Be sure to consume poultry, beef, fish and pork.Red meat is particularly good due to its higher levels of saturated fat and zinc, a mineral associated with higher testosterone levels.
Eat some fat. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products (not the fat-free varieties) are also good sources of protein and saturated fat.
Worried about your heart health? Research states that most saturated fat found in beef, chicken and pork does not raise LDL (”bad”) cholesterol levels.
Eat some dietary cholesterol. Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources. What is more, research shows the cholesterol in egg yolks does not raise LDL (”bad”) cholesterol levels.
Drink a protein and carb shake after working out. Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post-workout.
Eat cruciferous veggies. Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen’s inhibitory effects on testosterone production.
Eat plenty of carbs. A higher ratio of carbs-to-protein – somewhere around 2:1 is best – results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight.
Do not eat too much. Taking in too many calories can lead to gains in bodyfat, which can ultimately lead to lower testosterone levels by increasing your levels of estrogen.
Do not eat too much protein. Consuming more protein than carbs can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect. Stick to about 80-90% of your body weight in grams of protein.
Do not eat too much fat. Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily. Keep fat consumption at 30% of your total caloric intake
Watch your alcohol intake. Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption to a couple of glasses a week.
Do not eat too much fiber. Eating a healthy diet should give you enough fiber to stay healthy. Get roughly 35 grams of fiber per day when trying to keep testosterone levels
Foods to Avoid:
The following foods are not testosterone friendly sources:
Fried foods, sugar and caffeine over stimulate the adrenals, which produce some testosterone. Over stimulating the adrenals leads to “adrenal exhaustion”, means they are not going to produce testosterone or anything else. So eating a breakfast of hash browns, toast with jelly and coffee with cream and sugar would NOT be a good choice. A healthy diet and testosterone production go hand in hand.
It is not possible to include here all of the good testosterone food sources or even all of the fruits that increase testosterone.
Consult a nutritionist or dietician for a personal plan that addresses your individual needs.
In the meantime, for breakfast tomorrow have an egg omelet (egg yolk contains cholesterol which testosterone is made from) with tomatoes and red peppers (sources of Vitamin A) and orange juice to drink. Follow that up with some alfalfa-sprout toast (alfalfa is said to be a sexual stimulant) and some fresh apples, pineapples or other fruits that increase testosterone and you are sure to have a good start to your day.
For more information about health, nutrition and supplements go to fitnessboard.net
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