Thursday, October 2, 2008

The Testosterone Diet

Many anabolic hormones in the body influence muscle growth but testosterone is the most important to gain strength, and size.

Do You Eat For Testosterone?

Testosterone gives a man his masculine traits, a deeper voice; body hair, larger stronger muscles. Testosterone also keeps you lean since it elevates metabolism and increases the release of fat from fat cells and inhibits it storage in the body.

If you want to keep your testosterone levels high naturally you need to eat a proper diet.

Your diet can also affect testosterone after its produced, testosterone travels through the blood to muscle cells and other tissues either as free testosterone or bound to a carrier protein.

Only the free kind can work to increase muscle size by entering the muscle cells. At some tissues like fat cells, fat can be converted into estrogen. Something every guy wants to avoid.

The Testosterone Diet:

The first step is to consume an adequate number of calories, multiply your body weight by 18- 20 calories. For example if you weigh 200 pounds you should consume 3600 to 4000 calories a day. The catch here is you don’t want to overeat and gain body fat, and convert that testosterone into estrogen.

Eat animal protein like poultry, beef, pork, and fish. Red meat is great for higher testosterone levels due to its higher levels of saturated fat and zinc. Stick to around 1 gram of protein per pound of bodyweight.

Consuming more protein than carbohydrates can increase the loss of testosterone through urination.

Eat plenty of carbohydrates; a higher ratio of carbohydrates to protein about 2 to 1 is best. About 2 grams of carbohydrates per pound of bodyweight. Try not to consume to many high fiber carbohydrates since it can lead to lower testosterone levels.

Eat cruciferous vegetables like broccoli, cabbage, and cauliflower. They yield compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogens inhibitory effect on testosterone production. Get roughly 35 grams of fiber per day.

Eat some fat; you want to get about 30% of your total calories from fat choose foods high in monounsaturated fats like avocados, nuts, seeds, olives, and dairy products.

Eat some dietary cholesterol; people who train while on a higher cholesterol diet gain more muscle mass and strength gains. Eat egg yolks, and red meat.

Drink a protein and carbohydrate drink after every workout; after an intense workout your muscles are depleted and this is simple step will make a big difference in your muscle growth. Consume 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post workout.

Try this diet for six weeks , then revert back to a more standard diet of lean meats, good fats, and low-glycemic carbohydrates and fiber.

Want To Know More? See- Increase Your Testosterone Naturally

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