Testosterone is the most important hormone when it comes to feeling and looking like an alpha male!
It speeds up a growth of muscles, increases strength, endurance and basic oxygen usage of a tissue. And the most important when you have healthy high levels of T you just feel amazing.
But it’s not just for men. Ladies, you also should want it to be on a healthy level. T is responsible for regeneration of the bones, acts protectively on the cardiovascular system and increases insulin sensitivity.
So both ladies and gentlemen should want to keep it on a healthy high level.
Is it possible to control it using a diet?
We all know that what we eat has a huge effect on how we feel and look. So short answer to this question is – YES!
And if you have low T levels (which is a problem of most of the modern men) implementing some changes to your day will definitely help. You’ll feel better, stronger and more energetic. However, if you’re already on nice levels you may feel little to no difference. But it just means that you’re already feeling like a greek god and do everything right!
The Testosterone Commandments
First, of Testosterone is synthesized from cholesterol… BUT endogenous and exogenous cholesterol. Meaning you don’t have to eat it in order to boost your T. The liver is what controls cholesterol levels in the body. Some studies have shown that vegans (no cholesterol in the diet) have higher levels of Testosterone and lower cholesterol than omnivores.
1. Eat enough calories!
This is absolutely No. 1. In order to have high T levels, you gotta eat enough. This means not going into extremely low-calorie deficit or if your appetite is low, controlling the amount of food you’re consuming for a few days just to make sure you’re eating the right amount.
What is the right amount?
It’s anything near your maintenance. Little surplus won’t hurt you just as little deficit shouldn’t cause you any problems. So find your maintenance calories and adjust your consumption from there.
2. Get and stay lean!
Scientists are sure of it! Too high body fat percentage kills your manhood. Or at least steels your testosterone from you. To make it simple- fat cells can convert testosterone to estrogen which we don’t want to happen. But don’t get too obsessed with staying competition ready year round. We all have a specific (individual) body fat percentage that we can keep with low to no effort. – and this is the point at which we should stay for a high T it’s somewhere between 6%-15% for men.
3. Eat Carbs and Fats!
It is quite common for the fitness industry to demonize either one or the other from these two. The truth is, for high T we need both. Studies are clear on that. Too low fat consumption >15% of calories and Testosterone drops drastically. Too low carbohydrate consumption >30% of calories and the same thing happens. What is not clear for now is whether the proportion between this two matters. So my guess would be to keep your carbohydrates between 40%-60% of calories or 4.5-6.4g/kg/day. (I know that for some carbophobes it looks scary) and fats between 15%-35% of calories. Depending on individual preferences. In terms of ketogenic diets, some studies show the benefit of it but some shows detriments to it.
4. Don’t overdo proteins!
This is another one that studies agree on. Too many proteins are harmful to Testosterone levels. So keep it in a range 1.2-2.2g/kg/day. More won’t magically turn into muscles.
5. Eat the right fats and carbs!
It is important to eat the right type of fats and good sources of carbohydrates. Fats should be mostly monounsaturated. Good source of these are avocados. In terms of carbohydrates, fruits, and starchy veggies should be your go two.
6. Watch out for fibre
This is probably a rare problem- to eat too much fibre as the majority of modern society eats definitely too little of it. But just make sure you’re not eating some crazy amounts of it that makes you have a hard time in the toilet.
7. Stay away from plastic!
This is a big problem nowadays since most of the foods we buy are in plastic. Unfortunately compounds found in plastic can easily get into food and affect our hormonal balance so everytime you have a chance pick something else rather than plastic packaging.
8. Delay your post workout meal!
I know it may seem like a heresy to some of you, but accordingly, too many studies a meal consumed straight after your workout causes a decline in the post workout elevated T levels. So don’t rush yourself to eat the first thing after training. Cool down, get a shower to prepare your food and eat it will be easily 30min-1h hour after workout.
9. Find time to relax.
Whether it’s a family trip, a date with your significant other or reading a book.- It doesn’t matter. As long as it makes you happy and relaxed it will do the trick. The archenemy of testosterone is cortisol- the stress hormone. So find time to chill out!
Sleep is highly underestimated. And of course, the amount of sleep we need varies among us. But most of us need 6h-9h30min of sleep daily. Will more be beneficial? Not really sure for some of us a nap may work wonders for others not so much. So sleep enough but don’t overdo it.
Be Strong & Healthy!
Medycyna Sportowa / Polish J Sport Med © MEDSPORTPRESS, 2017; 4(4); Vol. 33, 239-248 DOI: 10.5604/01.3001.0010.7953 THE EFFECT OF DIET WITH LOW CARBOHYDRATE CONTENT AND HIGH FAT CONTENT ON THE HUMAN ORGANISM, BODY COMPOSITION AND EXERCISE CAPACITY IN ATHLETES
Dr LOUISE BURKE & GREG COX
Complete Guide to Food for Sports Performance [online]
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Medycyna Sportowa / Polish J Sport Med © MEDSPORTPRESS, 2018; 1(4); Vol. 34, 9-16 DOI: 10.5604/01.3001.0011.7093 THE IMPACT OF ENERGY VALUE OF THE DIET AND THE SUPPLY OF MACRONUTRIENTS ON SERUM TESTOSTERONE IN MALE ATHLETES
Medycyna Sportowa / Polish J Sport Med © MEDSPORTPRESS, 2018; 1(4); Vol. 34, 1-7 DOI: 10.5604/01.3001.0011.6822 THE EF FECT OF VI TA MIN D ON CON CEN TRA TION OF TE STO STE RO NE, BO DY COM PO SI TION AND MU SCU LAR STRENGTH IN ATH LE TES – OVE RVIEW