Testosterone is the quintessential male hormone for building muscle mass. Having normal levels of testosterone is also crucial for a myriad of other benefits, including well-being, enhanced energy, increased libido and, potentially, improved athletic performance. Every guy should be seeking to maximize his T levels, even if muscle building isn’t his primary goal. Guys should be especially focused on boosting testosterone if they’re trying to add muscle mass.
The following strategies will give you a nutritional arsenal that will keep your testosterone levels peaked naturally helping you stay lean.
Nutrition and Testosterone
Eat at Least 1,000 Calories Every Day
To lose weight, you need to cut back on calories, but going too low will slow your metabolism, which can cause a drop in testosterone as your body goes into conservation mode to protect itself. Approximately 10% of your total caloric intake is spent on digestion alone, and skipping meals may cause a drop in testosterone.
Consume plenty of protein
You already know that you need protein to build muscle mass, but you may not know that consuming protein also helps boost testosterone levels. “Supplemental forms of protein such as whey or egg hydrolysates are associated with higher levels of testosterone.” Kehoe adds that diets high in protein compared to carbs have a beneficial effect on the liver and kidneys, and overall levels of testosterone. In addition to consuming supplements, also emphasize whole-food forms of protein, including dairy, eggs and meat forms such as lean beef, poultry and pork.
Consume cruciferous vegetables
You already know that vegetables are crucial for optimal health and muscle growth, but you may not know that certain vegetables may also help boost testosterone levels. “Research has shown that consuming a diet rich in cruciferous vegetables such as broccoli, cabbage, brussels sprouts, collards, watercress, kale, kohlrabi, mustard greens and bok choy may help boost testosterone levels.” Kehoe says that this is due to the phytonutrients they contain, including indoles, which help suppress estrogen.
Consume plenty of fats
Fats such as omega-3s are important for a well-rounded healthy diet, but saturated fats, which are considered “unhealthy” by some, still have advantages, especially for bodybuilders seeking to increase testosterone levels and muscle mass. “These [saturated] fats provide the raw materials your body needs to produce hormones such as testosterone,” Kehoe says.
Load Up on Potassium-Rich Foods
Studies show that guys getting more of the nutrient have a much easier time keeping their blood pressure levels within a healthy range. the best natural sources of potassium include spinach, potatoes, lima beans, squash, cantaloupe, tomatoes, bananas, peaches, kiwis and yogurt.
Reduce Your Salt Intake
The more salt you eat, the more fluid leaves other regions to travel with it in your bloodstream. this increase in your blood’s volume spikes blood pressure levels. To lower blood pressure naturally, aim for less than 2,300 mg of sodium per day.
Vitamin C
Vitamin C is a water-soluble vitamin. It is needed for normal growth and development. It is needed for the growth and repair of tissues in all parts of your body. It is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.
Vitamin E
Vitamin E is an important vitamin required for the proper function of many organs in the body. It is also an antioxidant. This means it helps to slow down processes that damage cells. It is sometimes used for improving physical endurance, increasing energy, reducing muscle damage after exercise, and improving muscle strength.
Vitamin B12
Vitamin B12 is frequently used in combination with other B vitamins in various vitamin B complex products. It is required for the proper function and development of the brain, nerves, blood cells, and many other parts of the body. It can be found in foods such as meat, fish, and dairy products. It can also be made in a laboratory.
Zinc
Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies.
Take Choline
Choline is a vitamin-like factor produced by the body in small amounts. it’s also a precursor to neurotransmitter that’s important for a variety of functions, including sleep. Sources include milk, peanuts, walnuts, kale, oranges, tomatoes, wheat germ, oat bran, Brussels sprouts, and eggs.
Limit Caffeine
Beverages like coffee, tea, soda, and energy drinks can keep you wired for up to six hours. Stick to caffeinated beverages in the earlier half of the day or consider giving them up entirely.
Exercises & Testosterone
You probably aren’t surprised to hear that having more muscle mass helps keep testosterone levels high. “Training to build muscle mass elevates testosterone, and elevated testosterone helps build muscle mass” Kehoe says. To maximize testosterone levels, include the following exercise strategies.
Train smart with weights
Weight training stimulates muscle growth by tearing down muscle tissue, requiring your body to repair it. Weight training also elevates testosterone levels in the period right after you leave the gym. You may even notice this, as many men experience increased energy at this time of day.
Increase Testosterone Level Naturally With The Deadlift
The deadlift and the squat are by far and away the best exercises you can do to increase testosterone level naturally. Regularly performing squats and dead-lifts typically leads to dramatic improvements in overall body composition.
Keep your cardio moderate
You want to include cardio in your training regimen for heart health and to control body fat. But you don’t want to perform so much that you reverse muscle gains. You may have noticed that marathoners often have very little muscle mass up top. That’s because upper-body muscle is just extra baggage that works against distance running. Overtraining your cardio can also have a detrimental effect on your muscle mass and, potentially, your testosterone levels as well.
Lifestyle & Testosterone
One of the least understood elements of bodybuilding is the importance of your lifestyle and its impact upon the recovery and growth processes.
Get plenty of sleep
Sleep not only promotes recovery from training, but it helps keep critical muscle-building hormones such as growth hormones and testosterone high. When you’re well rested, you not only have more energy, but you have higher hormone levels for better muscle-building results.
Schedule days off from the gym
You’ve probably already figured out from the previous tips that you need to take a break from the gym to maximize your testosterone levels. If you’re weight training 4-5 days a week, then you aren’t lifting on the others. This scheme of work and recovery is key to maximizing testosterone.
Have sex regularly
This is another chicken-and-egg scenario. “When you have sex more often, you help keep testosterone levels high,” Kehoe says. “When you have higher testosterone levels, you tend to have 3/4 or at least want — sex more often.” So, it turns out that old wives’ tale of avoiding sex before athletic performance isn’t necessarily a good idea.
Stop Smoking, if you do
Doing so, you’ll drastically improve your cardiovascular health. Blood circulation can improve in as little as a few weeks after quitting.
Avoid alcohol
While it’s true that small amounts of alcohol (1–2 drinks per day) may improve heart health, large amounts of alcohol consumed in binges or regularly may suppress testosterone levels. This is because too much alcohol can promote inflammation and testosterone degradation. “During the time when elevated levels of alcohol are present in the blood, production of testosterone may be impaired,” Kehoe says.
Boosting testosterone levels can offer several benefits
- Increased Muscle Mass: Testosterone plays a role in building and maintaining muscle mass. Higher levels can potentially lead to increased muscle strength and size.
- Bone Density: Testosterone helps maintain bone density. Adequate levels can contribute to stronger bones and a reduced risk of osteoporosis.
- Libido and Sexual Function: Testosterone is crucial for a healthy libido and sexual function in both men and women. Higher levels can improve sexual desire and performance.
- Mood and Cognitive Function: Some research suggests that optimal testosterone levels may positively impact mood, cognitive function, and overall well-being.
- Energy Levels: Testosterone can influence energy levels and stamina. Increased levels might result in higher energy and improved endurance.
- Fat Distribution: Testosterone can affect fat distribution in the body. Higher levels may lead to a decrease in body fat and a leaner physique.
However, it’s crucial to note that excessively high levels of testosterone can have adverse effects, including mood swings, aggression, and potential health risks. It’s essential to seek medical advice and not attempt to manipulate testosterone levels without proper guidance and diagnosis from a healthcare professional.
