Getting big is all about increasing your t-levels. Higher testosterone levels are beneficial even if you only want to get shredded. One of the crucial factors in maintaining your levels up is the food you consume on daily basis. If you’re looking for the best way maximize your testosterone production, you’re on the right place.
Creating a balanced nutrition plan might just provide you with that extra kick in the testosterone production. Today’s article offers you several steps in creating a diet that will send your testosterone levels to the roof, paving the road for getting a bigger and leaner physique.
Testosterone is one of the crucial factors in muscle growth. It’s also responsible for many other things like maintain our sex drive healthy and providing us with additional energy. One of the other characteristics of testosterone is that it speeds up your metabolism, and helps in burning the fats in our body. If you aspire to grow muscles, this diet is perfect for you. And it doesn’t rely on steroids in boosting your testosterone levels.
Slight adjustment of your dietary habits might prove sufficient to make a huge difference in your t-levels. Here are the 7 principles for creating successful testosterone diet.
1. BALANCE THE CALORIE INTAKE
Monitoring and balancing your calorie intake is one the most important tasks in creating successful testosterone diet that will boost your levels is to the roof. Low calorie diets hurt your testosterone levels by causing your body to produce less. On the other hand, if when you eat too much, there is a chance to put on some body fat. And this can also be disastrous, as you convert the testosterone into estrogens.
Hence, you should adjust you calorie consumption so that it provides you with muscle growth, without gaining fat. If you are a beginner, you should try maintaining your weight gain to 0.5 to 1 pound per week. More experienced bodybuilders should aim for even less. More than that, and there are high chances that you are not growing muscles, but storing fat. On the other hand, if you are not gaining weight, you’re probably denying your body the required nutrients.
Also, avoid excessive alcohol consumption. Although a drink or two once or twice a week won’t do you much harm, getting stiff everyday will destroy your gains. Increased alcohol intake can be devastating for your testosterone levels, and can result with higher concentration of estrogens in your body. This inhibits your muscle growth and fat burning process.
2. TAKE MORE CARBOHYDRATES
According to the scientist the ideal carbohydrate intake is 2 g for each pound of bodyweight.
Of course, this doesn’t give you the green lights to stuff yourself with carbs from junk food, as they increase your insulin levels, resulting with gaining fat. Stick instead whole wheat pasta and bread, oatmeal, rice and veggies to provide your body with complex carbs. You can also supplement your diet with some simple carbs found in fruits.
3. CHECK YOUR PROTEIN INTAKE
Finding protein at number 3 on our list might come as a surprise for some people, since it’s a common knowledge that protein is the number one nutrient for any aspiring bodybuilder. Protein provides you with the building material for correct muscle growth. However, there is a catch. In fact, your testosterone levels will suffer if you consume too much proteins compared to carbs. That’s why it’s essential to provide a perfect balance of your protein and carbohydrate intake.According to the scientists, a 2 to 1 ratio in favour of carbs is ideal for increased testosterone production. Also, you should try consuming 1g of protein per each pound of weight, preferably from meats. Vegetarian and vegan diets have a tendency to decrease testosterone levels.
In addition to having all the amino acids, meet also provide you with saturated fats that help your testosterone production.
4. CONSUME HEALTHY FATS
At least 30% of your calories should come from fats. Although fish is often considered as one of the best source of dietary fat, some researchers have suggested that excessive consumption of polyunsaturated fats can lead to decreased testosterone production.
That’s why it is advisable to try getting the fair share of your dietary fat from foods that contain monounsaturated and saturated. One of the best sources of monounsaturated fats is olive oil, and they can also be found in nuts. Saturated fats, on the other hand, are present in red meat and yolk.
5. PROTEIN SHAKES
Pre-workout and post-workout nutrition are crucial factors in maintaining healthy testosterone production. Replenishing your body with fast-digesting proteins after exhausting workout is the key to fast muscle growth. Whey based protein shakes come in handy in this respect.
You can also Stick to 30 grams of carbohydrates before and after workout.
6. EAT MORE VEGETABLES
Vegetables provide you with fiber, which is another important ingredient in testosterone production.
Eating vegetables like broccoli, cauliflower, Brussels sprouts, spinach, beans, avocado, and cabbage can really help you in maintaining your testosterone levels. In fact, they are known to keep you estrogen levels low, thus providing additional support to testosterone.
Don’t forget that estrogens can be your worst nightmare. If their level in your body is high, the testosterone you produce will not do you much good. Fortunately, you can get out of this predicament by increasing your vegetable consumption.
7. FIND YOUR TESTOSTERONE BOOSTER
Although it’s always the best to find a way to stimulate your testosterone production by eating the right diet, this is not always possible. That’s why many bodybuilders choose to take synthetic hormones that help them boost their testosterone production.
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However, these drugs come with their own dangerous side effects So, however effective they might be, the damage that steroids does to your body on the long run, is just not worthy.
Fortunately, there are some boosters that offer a natural way of increasing your testosterone production. The only trouble is finding them in the sea of ineffective formulas. Learning which ingredients are scientifically proven to boost your testosterone production will help you find the right formula.