With a normal testosterone level, a person feels energetic and full of energy, he has an increased libido and excellent athletic performance in training. Every guy needs to maintain his testosterone levels, even if building muscle mass is not his main goal.
If the main goal of your sport is to increase muscle mass, then to achieve the expected result, testosterone in your body must be at the maximum level.
What is testosterone
Testosterone (from “testicles” and “steroid”)– is the main male sex hormone, androgen. It is secreted from cholesterol by the Leydig cells of the testes in men, and also in small amounts by the ovaries in women and the adrenal cortex in both men and women. It is a product of peripheral metabolism, responsible for virilization in boys and androgenization in girls. Testosterone is most commonly associated with the sex hormone. It plays an important role in the production of spermatozoa. It also affects the development of bone and muscle tissue.
A man’s testosterone levels can significantly affect his mood. Testosterone is involved in the development of male reproductive organs, and secondary sexual characteristics; regulates spermatogenesis and sexual behavior, and also affects nitrogen and phosphorus metabolism. The biological effect of testosterone is most specifically manifested in target tissues, where it selectively accumulates: in the cells of the seminiferous tubules, epididymis, prostate, seminal vesicles, hypothalamus, uterus, and ovarian follicles.
The synthesis and secretion of testosterone are regulated by the luteinizing and follicle-stimulating hormones of the pituitary gland. Androgenic activity of testosterone is manifested during the period of intrauterine development of the embryo (from the 13th week). In the female body, testosterone is synthesized by the ovaries, turning into estrogens in the cells of the maturing follicle, and promotes the development of the mammary glands (its concentration increases during pregnancy). Increased secretion of the hormone by the adrenal glands leads to a violation of the generative function of the ovaries, as well as virilization.
Testosterone is also used by athletes to gain muscle mass and strength. Its long-term use causes a decrease in the secretion of its own testosterone. However, to eliminate this side effect, athletes conduct post-cycle therapy, in which they take various drugs to restore the production of their own hormones. Testosterone levels can be increased naturally without the use of anabolic steroids. For example, exercise, proper nutrition, and other ways that we will tell you about now.
10 Ways to Boost Testosterone
1. Heavy Weight Training
Performing strength exercises with heavy weight stimulates the growth of muscle tissue, which in turn is interconnected with an increase in testosterone in the body. The maximum level of testosterone reaches the period immediately after exercise and lasts for a day.
To increase the level of testosterone in the body, you should train 3-4 times a week for 40-60 minutes. Exercises are especially effective with a small number of repetitions of 5-6 times, but with the maximum possible weight. Rest time should be no more than 2 minutes between sets.
2. Moderate cardio
Cardio exercises are essential for good heart performance. But do not spend a lot of time on aerobic exercise, because it can have a lowering effect on testosterone levels. This does not mean that you should give them up altogether. The optimal duration of cardio training is 30-45 minutes, no more than 4 times a week.
3. Protein foods
To increase testosterone levels in the body, eat foods high in protein, such as dairy products, eggs, and meat (pork, lean beef, poultry), which will also favorably affect muscle growth. Eat protein foods in proportion to 2 grams of protein per kilogram of body weight.
Everyone knows that eating vegetables is important for health and muscle growth, but as scientists recently found out, there are several vegetables that can affect the level of the male hormone in the body. These include all types of cabbage – broccoli, kohlrabi, Chinese and Brussels sprouts, and watercress. These products contain enzymes such as indoles and phytonutrients that lower estrogen levels while increasing the body’s testosterone.
To increase testosterone levels in the body, consuming foods containing omega-3 fats is recommended. These include primarily fatty fish (mackerel, salmon, perch, herring, trout, sardines) and vegetable oils, such as olive and rapeseed.
6. Eliminate alcohol
Doctors sometimes advise taking a glass of red wine before meals to boost immunity. But the frequent use of alcohol in large doses negatively affects the male hormone, contributing to its decrease.
7. Herbs that stimulate testosterone production
Fenugreek herb has a positive effect on testosterone levels in the human body; in addition, fenugreek helps to reduce blood sugar, which in turn helps to increase muscle mass after strength training. Include fenugreek herbs in your diet; for example, they can be brewed as a tea.
You can also take ashwagandha. Ashwagandha is arguably best known as a natural supplement for boosting testosterone.
Ginseng root is one of the most powerful means for stimulating many physiological functions in the body and, first of all, has the ability to increase potency and testosterone levels in a man’s body.
8. Quality sleep
Your night’s sleep should last 8-9 hours. During this period, the body and muscles can relax and fully recover after a workout. A good rest makes you feel fresh and energetic, which is important for the productivity and results of your workouts and the body’s amount of testosterone.
9. Rest from training
To get the most effective results from sports, strength training should occur 3-5 times a week, but not more times. This workout schedule provides you with the maximum growth of muscle mass and helps increase the male hormone at the highest level.
10. Regular sex
Regular sex is closely associated with an increase in the number of luteinizing hormones. In men, this hormone activates the interstitial Leydig cells, which directly produce the hormone testosterone. But prolonged abstinence, on the contrary, reduces the level of testosterone in the male body.
The general norm for men is 12-33 nmol / l (345-950 ng / dl). These are indicators that a man should “fit” into during his life without taking into account the age category. If we take into account age differences, it turns out that in young men under 25 years of age, the desired minimum starts from the average norm, and men over 50 need to maintain a level not lower than the critical level.
11. Zinc and Vitamin D
Having a zinc deficiency can lead to low testosterone. Exactly why a lack of zinc impacts testosterone levels isn’t fully understood. The researchers also investigated whether vitamin D can directly stimulate testicular tissue to produce testosterone. You can get vitamin D from sun if not possible then you can take supplements, but consult your doctor before taking any supplements.
10 facts about testosterone
Testosterone is a hormone produced by our body. It is a genetic growth stimulator, is involved in the formation of genital organs and sexual identity.
Testosterone promotes fat burning in the body and is associated with such psychological phenomena as dominance and leadership. In other words, testosterone is a male entity.
Testosterone levels in men are 10-12 times higher than in women.
Men who have children have less testosterone than men without children.
The predominant effect of testosterone on the body is the growth of muscles and bones. However, both of these effects appear only with increased physical exertion.
An active sex life stimulates the production of testosterone. Abstinence works in reverse.
The reasons that lead to a decrease in testosterone production are smoking, drinking alcohol in its various versions (from beer to vodka), and obesity.
Testosterone is the main endogenous antidepressant. It can be said, the hormone of happiness for a man. Its reduced level leads to depression and feelings of depression.
During the day, a mature male body produces approximately 15 mg of testosterone.
The lack of the hormone is manifested by decreased muscle mass, decreased endurance and strength, and psychological instability, accompanied by frequent mood swings.
Testosterone is produced during sleep, and its maximum concentration is reached in the morning, therefore, sleep should not be interrupted by external factors.
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.