B ost athletes are given the matter, but only a few find the correct answer. Many believe that the increase in testosterone is associated purely with doping and other prohibited drugs. No matter how wrong! In fact, there are a huge number of natural ways to increase the number of the main male body. We will tell you about the seven most effective.
1. More Calories – More Testosterone
For many years, bodybuilders have proven the importance of a high-calorie diet. Of course, in the absence of certain macronutrients, a set of muscle mass becomes impossible. It would seem that the cause of all the lack of protein or carbohydrates. No matter how wrong! In fact, low calorie daily diet leads to suppression of testosterone secretion, and he, as you know, plays a key role in the life of every man. This hormone does not just grow muscles, but it also participates in many other vital processes.
It is known that a sharp reduction in food (calorie) reduces the secretion of the male hormone by about 50-55%. If we consider as an example an athlete weighing 75kg, then first of all, one should single out the minimum number of necessary calories. Surely you know about the various formulas with the help of which the energy consumption is calculated at rest and during intensive training. In the first case, the number of calories consumed per hour will be equal to your weight in kilograms. In order to calculate the waste of energy during exercise, this figure must be multiplied by 7. The answer will also show the energy consumption in one hour.
If our athlete weighs 75kg, then consequently, on the day where the training does not exceed one hour, he needs (75 * 24) + (75 * 7) = 1800 calories. All of this suggests that an athlete needs 1800 calories to maintain vital activity. However, this figure is far from perfect, since testosterone is practically not released. As it became known, for a stable synthesis of male hormone, you will have to increase the number of calories to 36 kcal per kilogram of body weight. In our case it is (75 * 36) = 2700. As you can see, the final numbers are very different from each other. Of course, the first result is not acceptable. That is why many athletes, following the standard methods of nutrition, can not gain muscle mass. They simply do not have enough calories.
We, in turn, recommend adding another 200-300 calories to the final result so that the body does not suffer from energy deficit. That is, in our case, the athlete needs to take 3000 kcal per day. Of course, this is the day of the training. During the rest of the above number you need to take an hour of training (7 * body weight). In general, the transition to a high-calorie diet will allow you to synthesize testosterone without fail, which will positively affect both the volume of your muscles and the power characteristics.
2. More Fat – More Testosterone
Immediately I would like to note that fat is different with fat, i.e. should not fanatically pounce on fatty hamburgers or margarine pastries. The whole paradox is that fats are positioned much higher than fiber. Recall, Dr. Atkinson and his followers argue that without fiber, no organism can grow. Well, for fat, the main enemy is fat, which is why they are closely avoided. By the way, precisely because of this fact, there is a massive propaganda of the dangers of fats, although in fact not all fatty acids are harmful to humans.
Of course, the muscles can not grow with a lack of a macronutrient, but we are talking about the production of testosterone, which as it turned out is directly dependent on the amount of fat in the diet. There is no mystery here. Any experienced bodybuilder knows that the fats and cholesterol are just the raw materials for producing the male hormone. Speaking solely about numbers, the increase in a small amount of fat leads to an increase in testosterone synthesis by 15-20%.
There is a stereotype according to which cholesterol is a sworn enemy of a person, in particular – for bodybuilders. In fact, as mentioned above, it is from it that the main muscle-building hormone is produced. The most paradoxical thing is that the sports world avoids eating yolks from chicken eggs, although they have a good spectrum of saturated and polyunsaturated fats. Salmon, red one beast test fish, nuts and linseed oil have the most beneficial fat. We have before us omega-3 acids, which help not only in gaining muscle mass, but also in burning “brown” fat that is deposited on our sides, chest and other problem areas. In general, the body constantly uses such fats, especially when performing various physical exercises.
Let’s go back to the fiber. It is no secret that fats inhibit the action of fiber, as they are easily absorbed into vegetable fibers. At the same time, we found that the body can not do without the normal amount of fiber in the diet. Yield: consume a lot of fat and fiber.
3. More Carbohydrates – More Testosterone
Do you know why even a well-formulated low-carb diet causes athletes to lose their muscles? No, it’s not about the energy deficit. At least this is not the main reason. In fact, the cause of all the ketones is a by-product of the energy exchange of fats. When the body lacks glycogen, it begins to burn fat. This property is used by bodybuilders. However, there is a fly in the ointment. Fat, in fact, is not able to compensate for the critical energy deficit, even taking into account the fact that each molecule carries a huge 9 kcal. As a result, the body has to use by-products left over from the use of fats – ketones.
Unfortunately, ketones in their structure are very toxic substances, which is why the internal organs are trying to remove them as soon as possible, using the kidneys. However, the lack of energy makes him use these substances for the second time, as a result of which they literally fill the kidneys, and this leads to a blockage of the synthesis of luteating hormone, which is responsible for the production of testosterone. Under normal conditions, it quietly performs the basic functions and bypasses the excretory system. However, in the situation with ketones, it is washed off with them, in the end, you lose about 20% of the total testosterone level in 10-14 days.
That is why we do not recommend low-carb diets, especially during long periods of time. Use a high-calorie diet. Even if your goal is to lose weight, use a large amount of energy and create a deficit out of it.
4. More Calcium – More Testosterone
Only 3-4 years ago it turned out that there is a strong link between the amount of calcium in the diet and the level of testosterone in the blood. As a rule, the current diet of the average athlete can not boast of the presence of calcium. Cottage cheese is used only in small quantities, like milk. Blame sports supplements. Most athletes prefer to drink a glass of protein shake at night, rather than eat 250 grams of low-fat cottage cheese. Nobody thinks about the final benefits. We must be aware that natural food in addition to protein gives us a huge amount of various trace elements such as calcium, magnesium or selenium.
Essentially, taking pharmaceutical or natural calcium will only increase testosterone synthesis by 5–8%. But in the struggle for muscle mass, even this figure can be decisive. The most rational use of 600-800 mg of calcium per day, breaking this amount into 2-3 doses. Calcium is full in the bones of canned fish and cottage cheese. In addition, you can purchase pharmacy options.
5. More amino acids – more testosterone.
It is no secret that overtraining is one of the most common bodybuilding problems. Many athletes train, not having time to restore the target muscle groups. As a result, the process of catabolism begins, and you lose more muscle than you gain. A variety of essential and conditionally essential amino acids come to the rescue. Such supplements allow muscles to recover quickly and, as a result, ignore overtraining. The most common are BCAAs. Unfortunately, no one goes into details. In fact, you only restore muscles, and nobody even thinks about the regeneration of the central nervous system and anabolic hormones. But if you think about it, overtraining threatens us not only with falling into a plateau, but also with various pathological complications. Against the background of all these processes, testosterone levels begin to decline markedly.
It would seem that you only need to give yourself a rest. No matter how wrong! Banal rest does not return to you the previous level of male hormone. In addition, you need large doses of complex amino acids, which at the very least can repair damage to various organs caused by excessive physical exertion. The most valuable are arginine and lysine. They need to be consumed in large quantities – at least 1500 mg per day. In addition, these actions spur the growth hormone synthesis.
Get complex amino acids and consume 15-20 grams during the workout and immediately after it. If you are not constrained in the means, then take them at bedtime and immediately after waking up. Many are afraid of such a large dosage. Look at one-time portions of protein drinks – 25-40g. Well, how are amino acids worse?
6. More base – more testosterone.
Every athlete knows that only basic exercises build muscle. However, despite this, most ignore this rule, firmly believing in innovative techniques and simulators. It is important to understand one simple fact: basic exercises make a huge number of muscles, including stabilizers, connect to work. This is an emergency for the body. As a result, he has to spend the entire stock of free testosterone to overcome the imposed load. Another heavy repetition spends testosterone and causes a kind of havoc in the body. Immediately after training, the level of the male hormone is obscenely low. That is why you often want to sleep and show a similar “relaxation.”
But in all this there is a huge positive side. On the same day – in a dream, your body begins to restore all the testosterone spent, and with a little compensation for the future, so that next time it will be easier for you. Try to train with purely basic exercises that completely eliminate various flexions for biceps or extensions for a triceps block. Only hardcore – only the base. After 2 weeks of this training, you will notice an increase in musculature. And biceps, triceps and other small muscles will not disappear anywhere. They will have to grow after their big brothers, which include chest, back, legs, press and shoulder girdle.
Instead of looking on the Internet for evidence of the above, try checking it out for yourself. Spending 2 weeks is not such a big payment for possible success. We assure you, after the expiration of the specified period, you will continue to follow this training scheme, and the reason for this is a surge in testosterone.
7. More Insulin – More Testosterone.
We all know that carbohydrates, once in the body, increase blood sugar levels. Some more, some less, but in general it is. To lower blood, the pancreas begins to release insulin. This hormone is responsible for various functions. In particular, it reduces the concentration of glucose in the blood and increases the permeability of various nutrients into muscle fiber cells. All this makes it a real anabolic, which in combination has an anti-catabolic effect, namely – is the enemy of cortisol. Surely you remember that when cortisol dominates in the body, the synthesis of testosterone practically stops.
It is logical to assume that stimulating insulin can help us maintain a stable synthesis of the male hormone. To do this, you need to eat proteins only with carbohydrates. An exception can only be a nightly meal, before bedtime. In all other meals, carbohydrates are a prerequisite, which will force the pancreas to release insulin regularly. As a result, your testosterone will be safe. In fact, insulin does not increase its level, but at the same time prevents it from going down.
Despite all the positive factors outlined above, the so-called downside is present. Excess insulin causes drowsiness, which causes inconvenience in our everyday life, whether it is studying or working. In addition, the use of fast (irregular) carbohydrates can aggravate your appearance, namely – you will acquire fat folds. That is why take the issue of carbohydrate selection very seriously. Use products made from coarse wheat varieties, i.e. – Low glycemic index. This also includes oatmeal, buckwheat and other cereals.