Let me remind you how the body produces its own testosterone. The hypothalamus (a hormonal gland of internal secretion located in the brain) secretes the hormone gonadotropin, which in turn causes the production of lutinizing hormone. This hormone, getting into the bloodstream, eventually gets to the male gonads and gives the command to special enzymes to process cholesterol into testosterone. Since testosterone is responsible for the growth of body tissues, and the delivery of building components is carried out by nutrition, it follows that your diet directly regulates testosterone production.
Nutrition rules to increase the secretion of your own testosterone
- More calories. For 1 kg of body weight, there should be at least 40-50 calories (see chapter 3 “All about nutrition in bodybuilding” p. 52 about calories).
- Eat heavily, but don’t overeat. With rule 1 in mind, remember not to overeat as excess calories are converted to fat.
Keep in mind that adipose tissue is an endocrine organ. It produces several hormones, and some of them control our hunger. So, the more fat you have on your body, the more you want to eat. Worst of all, it is in the adipose tissue that testosterone is aromatized (converted) into the female sex hormone estradiol. The reason for this phenomenon is that the harmful enzyme aromatase builds up and is stored in fat cells. And the more fat you accumulate, the more testosterone you will lose. Steroids online uk is the best way to buy them at a low price.
- For 1 kg of your own weight, take at least 4 g of carbohydrates. But do not overdo it with fiber, because its high content in the diet inhibits the production of testosterone (you should not completely abandon fiber for health reasons). Feel free to lean on pasta, white rice, and baked goods. By the way, the best ratio of carbohydrates to protein is 2: 1.
- Protein should be taken in strictly defined doses, approximately 2-3 g per 1 kg of body weight. If the dose is significantly higher, it can negatively affect the secretion of testosterone. Protein from animal products (beef and poultry) has a much better effect on the secretion of testosterone than plant proteins.
- Take whey protein. The intake of whey protein before and after training is very powerful in increasing the level of your own testosterone. The effect will be greatly enhanced if, after training, it is taken with fast carbohydrates.
- Take in quality soy protein. It does not affect the level of testosterone itself but slows down its conversion into estrogen.
- Up to 30% of the calories in your diet should come from fat. Polyunsaturated fats, which contain fish and other vegetable oils, have little effect on increasing testosterone levels. Therefore, you need the so-called “bad” saturated fats from beef and egg yolks, as they contain cholesterol, from which testosterone is made. Of course, you should not abuse them, but they should be present in the diet. Because a lack of them negatively affects testosterone levels.
- Eat foods containing zinc, which neutralizes the aromatase enzyme. As a result, less testosterone is converted into female estradiol, which is dangerous for men. Lots of zinc are found in legumes, whole milk, nuts, shrimp, chicken, and beef.
- Eat cruciferous plants. To block the level of estrogen (a female sex hormone found in your blood), take cruciferous plants (any type of cabbage, radish, turnip, radish, kohlrabi, broccoli, rutabaga) with your regular diet. These plants contain special compounds that block estrogen and lower its levels in the blood. Due to this effect, testosterone is more pronounced.
- Do not abuse alcohol under any circumstances. Since after taking it, testosterone is almost instantly converted into estrogen. The mechanism of this effect of alcohol has not yet been solved by science. It is believed that taking alcohol “turns off” the pituitary gland, and it, in turn, stops sending signals for the production of testosterone. The next day, hormonal sercretion is restored. However, if the intake of alcohol was preceded by a large physical activity, then the recovery is worse and is delayed. A safe level of alcohol for active strength training is a couple of glasses of light wine per week.
- Controversial vegetarianism. Avoiding meat and switching to vegetables at first really improves your well-being. Do you know why? The main condition for health is the correct acid-base balance. Most people who follow traditional diets have acidic bodies. Vegetables alkalize the internal environment and restore acid-base balance. That’s all. Nevertheless, many illnesses go away as if by magic. But then you may have problems with weight gain – the vegetable diet is completely devoid of animal fats, along with them, and cholesterol – the main raw material for the production of testosterone.
If you are a die-hard vegetarian, at least do not deprive yourself of cholesterol and do not forget about fish, cheese and eggs.
Attention! These recommendations, as you may have noticed, are very different from the traditional diet of a bodybuilder (which takes into account the principles of healthy eating) in a tilt towards the “unhealthy side”. But it is with such a diet, in combination with strength training, that the body produces testosterone in the maximum amount. However, to avoid a situation where health is lost in the pursuit of muscles, stick to such a diet only during a period of intense muscle gain. And no longer than 1.5-2 months. Then return to the traditional bodybuilding menu.