59 Best Foods For An Anabolic DietLearn how to safely and naturally anabolic hormone boosting meals your hormone levels including testosterone with 5 simple workout, nutrition, and lifestyle tips. A well-meaning but clueless PE teacher, complicated chalkboard diagrams voosting various glands and body parts, and lots of penis jokes followed anabolic hormone boosting meals hysterical laughter. We were 13, what do you expect? Yeah, we were just a bunch of prepubescent boys about to enter a period in our lives where much of our existence would be governed by hormones. Too bad we had no idea what the heck was hormonne on or what the teacher was talking about.
5 Mouth-Watering Testosterone Boosting Recipes | Anabolic Men
The name says it all. No need to give this meal plan some cute, fancy label. While many anabolic hormones in the body influence muscle growth growth hormone, insulin and insulinlike growth factor-1 all do it testosterone is the handsdown most important.
But testosterone also keeps you lean, since it elevates metabolism and increases the release of fat from fat cells and inhibits its storage in the body. Simply knowing how to eat properly can make a world of difference in keeping your testosterone at muscle-building levels. To understand how diet affects testosterone levels, you first must understand testosterone production and its actions. It all begins in the brain.
A hormone called gonadotropin-releasing hormone GnRH is released from the hypothalamus a small section deep within the brain and travels to the pituitary gland.
From here, GnRH stimulates the release of luteinizing hormone, which travels via the blood all the way to the testes, where it activates enzymes that convert cholesterol into testosterone.
What you eat can positively or negatively affect any one of these steps. Testosterone travels in the blood to muscle cells and other tissues either as free or active testosterone or bound to a carrier protein. Only the free kind can work to increase muscle size by entering the muscle cells.
To boost your testosterone levels, your first step is to consume an adequate number of calories. Following a low-calorie diet can result in less GnRH being released from the brain, as well as decreased activity of testosterone-catalyzing enzymes in the testes, and the consequence of both incidents is decreased testosterone production.
The Testosterone Diet gives you enough calories to support muscle growth and testosterone levels without adding bodyfat. Our sample diet uses a pound bodybuilder; to figure out your own calorie needs, multiply your bodyweight by calories. For example, a pounder will need to ingest about 3,, calories per day. For the pounder, it jumps up to 3,, calories. The next step is to consume adequate carbohydrates.
Shoot for at least 2 grams per pound of bodyweight per day, keeping your carbs-to-protein ratio at 2: Also, make sure most of your protein comes from animal sources; vegetarian diets are associated with lower testosterone levels in males.
The last, but certainly not the least, macronutrient to be concerned about is fat. Instead, concentrate on choosing monounsaturated fats found in nuts, olives, olive oil and avocados, and saturated fats from red meat and egg yolks. Unorthodox as this advice may be, research suggests that polyunsaturated fats lower testosterone levels, while monounsaturated and even saturated fats raise T levels.
Consuming fast-digesting protein such as whey and fast-digesting carbs after you train has been found to increase the amount of testosterone taken up by muscle cells as well as the number of testosterone receptors in them.
In other words, all that testosterone can be put to work to stimulate muscle growth. Shoot for about 20 grams of protein and grams of carbs before workouts, and grams of protein and grams of carbs postworkout. Consider eating more cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, arugula, watercress, bok choy, turnip greens, collard greens, rutabaga, radishes, daikon, kohlrabi and kale, all of which have phytochemicals that can lower bad estrogens and potentially lessen their negative impact on testosterone levels.
Lastly, watch the drinking. Alcohol does have its health benefits, but too much can lower T levels. Stay under a few glasses per week. We recommend trying The Testosterone Diet for six weeks, then switching to more standard bodybuilding fare. If you notice good results in mass and strength on The Testosterone Diet, come back to it every six weeks or so. The amount of calories you consume each day should be enough to maintain your bodyweight.
Lower-calorie diets are associated with lower testosterone levels. Consume around calories for every pound of bodyweight. Be sure to consume poultry, beef, fish and pork. Red meat is particularly good due to its higher levels of saturated fat and zinc, a mineral associated with higher T levels. Research suggests that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. Choose foods high in monounsaturated fats, like avocados, nuts, seeds, olives and olive oil.
Red meat and dairy products not the fat-free varieties are also a good source of protein and saturated fat. Worried about your heart health? Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources.
Consuming protein and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take grams of whey protein and grams of simple carbs postworkout. A higher ratio of carbs-to-protein some-where around 2: Shoot for at least 2 grams of carbs per pound of bodyweight.
Taking in too many calories can lead to gains in bodyfat, which can ultimately lead to lower testosterone levels via increased levels of estrogens. Consuming more protein than carbs can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect. Stick to about 1 gram of protein per pound of bodyweight.
Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily. Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen.
Keep alcohol consumption at a few glasses per week or less. Eating a healthy bodybuilding diet should give you enough fiber to stay healthy. Get roughly 35 grams of fiber per day when trying to keep testosterone levels maxed. Excessively high-fiber diets can lead to lower T levels. This is a sample daily meal plan which is designed to maximize testosterone levels for a pound individual.
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