The power to increase testosterone

A nutritional strategy for your testicles produce naturally and abundantly the most successful of all hormone, one that will guarantee you maximum muscle strength and unimaginable. This is what we propose in this article. While it is true that many anabolic hormones also influence the hypertrophy (growth hormone, insulin and somatomedin C), this steroid hormone remains by far the most efficient for bodybuilding. It not only increases your muscle mass, but it also has many other qualities that make it the most important hormone in humans.

The role and effects of this hormone

Testosterone is responsible for male characteristics such as body hair, the tessitura more serious voice, and, of course, a musculature more developed and more powerful. On the other hand, testosterone also has a slimming effect because active metabolism, increases the release of fat from adipocytes (fat cells) and inhibits lipid-aside by the body. Food mastery can make a huge difference if you want to have enough testosterone to build muscle. To increase your testosterone levels, here are 6 tips to respect and 5 things to avoid.

Rules to naturally increase your testosterone

eat enough

You must eat enough calories each day to maintain your body weight. Low calorie diets lower the testosterone levels. Consume between 40 and 44 calories per kilogram body weight.

Eat animal protein

Studies show that vegetarian diets cause a decrease in testosterone levels "inactive" even when protein intake is identical. Be sure to eat poultry, beef, fish and pork. Red meat is especially good because of its high levels of saturated fatty acids and zinc, mineral associated with higher levels of testosterone.

Eating fat

Research indicates that the body produces more testosterone if we increase the intake of saturated fatty acids and monounsaturated fatty acids. Choose foods rich in monounsaturated fats (avocados, oilseeds, seeds, olive). Red meat and dairy products (not low fat) are also a good source of protein and saturated fat.

Eating cholesterol

Studies show that athletes whose diet is high in cholesterol are gaining more mass and strength than those who consume less cholesterol. Foods such as egg yolks and red meat are good sources. Other parts, it has been proven that cholesterol egg yolks does not raise bad cholesterol.

Eating cruciferous vegetables

Broccoli, cauliflower and cabbage bring substances called indoles that help minimize certain estrogen, resulting in a decrease of the inhibitory action of these hormones testosterone production. Eat what type of vegetable at meals and / or as snacks.

Eating lots of carbs

A report carb / higher protein (the best is 2: 1) raises the concentration of testosterone. Aim for at least 4.4 g of carbohydrate per kg body weight. Note: drink your protein shakes with carbohydrates after training: it was mounted a protein and carbohydrate intake after exercise brings more testosterone into muscle cells, resulting in amplification of hypertrophy.

Things to avoid to have more testosterone

Eat too much

Excess calories can result in an intake of fat, as they may lower the testosterone levels due to an increase in the estrogen concentration.

Eating too much protein

A protein intake exceeds carbohydrate intake can increase the loss of testosterone through the urinary tract. While it is true that protein is necessary to stimulate the secretion of testosterone, excessive concentration can have a negative effect. Keep up to about 2 g per kilo body weight.

Eating too much fat

Divide the fat intake over the day and avoid too rich meals fat because they can temporarily lower testosterone levels. Your fat intake should not exceed 30% of your calorie intake. Avoid abuse of polyunsaturated fatty acids (omega 3), such as fish and vegetable oils. Certainly they are good for health, but they can also bring down testosterone levels if you consume too much.

Eating too much fiber

A healthy diet for athletes should give you enough fiber to be healthy. Consume about 35g of fiber per day when you are looking to increase your testosterone levels. A diet too rich in fiber may have a negative effect on the concentration of this hormone. You can choose white rice instead of brown rice and meal instead of oatmeal, as they contain less fiber. Prefer fruits and vegetables as the only source of fiber.

Example testosterone menu

Breakfast

4 large eggs
35 g granulated (dry weight)
1/2 avocado

Morning Snack

225 g of fruit yoghurt reduced fat
1 banana
30g of various oilseeds

Lunch

115g cooked turkey meat
2 slices of wholemeal bread
1/2 avocado

Snack before training

1 scoop whey
2 slices white bread
1 tablespoon peanut butter

Snack after workout

1 scoop whey
65 g of powdered sugar

Having dinner

175g sirloin
150 g of cooked white rice
180 g of cooked cauliflower

Evening snack

225g cream cheese
35 g granulated (dry weight)
30 g various oilseeds

Totals

3369 calories, 197 g protein, 398 g carbohydrate, 111 g fat