Testosterone is a hormone associated with masculinity. It is one of the most anabolic hormones, i.e. the ones that contribute to the quick growth of muscle mass. Testosterone, apart from the fact that it supports the development of our muscles, also contributes to weight loss, mood improvement and the increase of self-confidence. For this reason, testosterone is one of the most frequently used forms of doping. Unfortunately, doping is completely unnatural and extremely dangerous and although many sportsmen use it, it is better to steer clear from it.
However, since high testosterone level has so positive influence on our body, certainly to some extent, is there any way to increase it naturally? There are a few ways to increase testosterone level.
The first way to naturally increase testosterone production is providing muscles with a proper stimulus in the form of workout, thanks to which muscles need to become more powerful and increase their volume.
Larger muscle mass makes our metabolism accelerated and increases natural testosterone production. In short – the larger muscle mass we have, the faster our metabolism becomes, we produce more testosterone and burn more adipose tissue. Moreover, the sole training, especially multi-joint exercises cause the secretion of anabolic hormones, such as the growth hormone or testosterone, the increased level of which is maintained for some time after training. Therefore, it is worth diversifying our workout plans and adding such exercises as deadlift, overhead press, chin-ups etc. Interestingly, the highest testosterone and growth hormone secretion is noted after leg workout.
Ensure proper amount of calories and good quality protein
In order to provoke the processes of muscle mass development, i.e. anabolism, we need to provide proper fuel in the form of calories from food. Without the appropriate number of calories, which we may calculate using the formula TDEE, our organism is not able to build muscles.
Moreover, in order to build muscles and intensify testosterone secretion we need a proper amount of proteins. Proteins, as the name suggests, are basic building blocks of the organism. Moreover, as studies suggest, sportsmen who eat meals based on animal protein sources have a much higher testosterone level than people who eat little amounts of meat or have totally excluded meat from their diet. We do not negate vegan diets, but numerous studies carried out on men at the age of 40 to 70 proved that those who limit the amount of meat in their diets have not only lower testosterone level, but their libido also drops. It is worth enriching your diet in good-quality meat or at least eggs, fish and dairy products.
We should also be careful with soya, which is often enumerated as a good source of protein, however, it may have negative influence on our hormonal system.
Do not limit the intake of fat
Fat is a very important element in our diet, it not only helps to build cells, constitutes a source of energy, but it also has enormous influence on our hormonal system. Unfortunately, the fashion for light, low-fat products still lasts. However, we need to dispel the myth that fat is bad. It doesn’t make us put on weight if we eat it reasonably. In order to maintain health and enjoy good appearance, fats should constitute at least 20% of our daily calorie balance – certainly the so-called “good” fats. As already mentioned, fat has positive influence on our hormonal system, including testosterone production and the process of protein breakdown taking place in the liver. Try to diversify your diet and include butter, olive oil, oily fish or supplements such as Omega-3 or cod liver oil.
Take care of proper rest
Overtraining is the fastest way to lead to hormonal disorders and the decrease of the level of testosterone. It’s true that during training the secretion of the growth hormone and testosterone is noticed, however, training is also related to the increase of cortisol level, the excessive level of which in our already exhausted organism may lead to disorders. Moreover, it is worth knowing that the secretion of testosterone along with the growth hormone is also noticed at night.
In the scientific bibliography we may find numerous studies proving that the insufficient amount of sleep and its bad quality led to the decrease of testosterone among the groups of male subjects. The optimal time of sleep is 8 hours per night, but this value is individual. Moreover, short naps during the day are also a good idea…
In order to improve sleep quality it is also worth buying supplements, such as zinc, magnesium or the complex ZMA, melatonin and ashwagandha – such a composition will ensure really strong and calm sleep and proper regeneration.
It is commonly known that alcohol, nicotine, narcotics and other drugs have not only negative influence on our health, but they may also lead to the decrease of testosterone level in men. For this reason, if you want to enjoy esthetic silhouette, impressive muscles, low-level of body fat and high levels of libido and testosterone, limit drugs, such as cigarettes and alcohol to minimum.