If you want to boost your natural level of testosterone, knowing the best strategies in the gym and out can be useful.
- Practice with cast iron
Bodybuilding stimulates muscle building by “spoiling” the muscle fibers. The body then repairs the damaged muscles during the muscle recovery process testosterone boosting foods. Training with additional loads also increases testosterone levels directly after the session. Research has shown that poly-articular movements, such as squat, boost natural testosterone levels.
- Limit the cardio
Including cardio in one’s training schedule is good for the health of the cardiovascular system and for controlling its percentage of fat. But the danger is to overdo it, to the point of altering your muscle growth. You will notice that the marathoners have little muscular mass: this negatively impacts the performance of long distance running on the one hand and, conversely, the long distances inhibit the production of testosterone. Abuse of cardio will not only be counterproductive for muscles, but also for testosterone levels.
- Get enough protein
You already know that you need protein to build muscle mass, but did you know that their intake increased testosterone levels? Scientific research on the subject showed that a diet richer in protein and lower in carbohydrates had a positive effect on the liver, kidneys, and testosterone levels. In addition to protein supplements, concentrate your diet around animal proteins such as dairy products, eggs, chicken and fish.
- Eat vegetables!
Vegetables are crucial for optimal health and muscle growth. Some vegetables are even known to boost the level of testosterone: broccoli, Brussels sprouts and watercress. This is due to the phytonutrients they contain, which suppress estrogen (female hormones).
- Increase your fat intake
Fatty acids such as Omega 3s are essential for a complete and balanced diet, but saturated fats, considered to be dangerous to health, still has advantages: especially for bodybuilding practitioners seeking to increase their level of testosterone and their muscular mass.
- Avoid alcohol
While moderate alcohol consumption improves heart health, significant daily consumption significantly lowers testosterone levels. The inflammation created by alcohol degrades hormonal production.
- Try tribulus terrestris
This natural testosterone booster comes from a plant that grows in North America and Asia. It has been used as a libido booster for hundreds of years . The active ingredient is protodioscin, a saponin.
- Get interested in fenugreek
Another excellent testosterone booster is fenugreek, a plant from southern Europe and west Asia. It also boosts libido and raises testosterone levels. Another advantage of Fenugreek is its impact on the rise of insulin, which can increase muscle growth.
- Ginseng
Ginseng is a root that is commonly eaten in Asian food and beverages, but it is also a potent nutrient that supports many physiological functions. Ginseng boosts testosterone by stimulating the nervous system and gonadal tissue. Ginseng also contains ginsenosides that increase the conversion of arginine to nitric oxide, which helps build muscle.
- Sleep!
Sleep not only promotes recovery, but also helps maintain the hormones essential for building muscle, such as growth hormone and testosterone. When you are well rested, you not only have more energy but also a higher level of testosterone, which promotes better results in bodybuilding