Testosterone Boosting Diet
Here is a complete listing of foods that you should include in a Testosterone Boosting Diet
Zinc: The best source of dietary zinc is meat, and a basic zinc supplement from the health food store. Chicken is the best choice and one of the most readily available. If you prefer fish, salmon is the best bet. For the vegetarians, choose peanuts, almonds or beans.
Vitamin A: This is an essential ingredient for normal function of the reproductive organs. There are tons of fruit options that naturally increase testosterone in this category: apples, blueberries, cantaloupe, pineapple and citrus fruits, just to name a few. Other good sources of Vitamin A include fish (salmon, again), greens (spinach) and highly colored vegetables like tomatoes, red peppers and yellow squash.
Salmon is a excellent choice for many different vitamins that help to naturally increase testosterone levels. Other than being an amazing source of Vitamin A, zinc, and protein, fish oil is proven to keep SHBG (sex hormone binding globulin) levels at bay. When your testosterone runs into SHBG in the blood stream, it binds to it, and then canâ€™t interact with any of the bodyâ€™s cells.
Salmon might be your number one way to increase your testosterone naturally food source followed closely by oysters which are naturally rich in zinc.
Eat enough: The amount of calories you eat each day should be adequite enough to maintain your bodyweight. Low calorie diets are associated with lower testosterone levels. Eat around 18-20 calories for every pound of bodyweight.
Animal protein: Scientific studies have shown that vegetarian and vegen diets lead to lower testosterone levels and larger amounts of â€œinactiveâ€ testosterone even when protein intake is the same. Make sure to eat poultry, beef, fish and pork.Red meat is considered really good due to its high levels of saturated fat and zinc, a mineral associated with higher testosterone levels.
Eat some fat: Scientific Research shows that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. So eat foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products are also good sources of protein and saturated fat.
Eat some dietary cholesterol: Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources. What is more, research shows the cholesterol in egg yolks does not raise LDL (â€badâ€) cholesterol levels.
Drink a protein and carb shake after working out: Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post-workout.
Eat cruciferous veggies: Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogenâ€™s inhibitory effects on testosterone production.
Eat plenty of carbs: A higher ratio of carbs-to-protein â€“ somewhere around 2:1 is best â€“ results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight.
Do not eat too much: Taking in too many calories can lead to gains in bodyfat, which can ultimately lead to lower testosterone levels by increasing your levels of estrogen.
Do not eat too much protein: Consuming more protein than carbs can increase the loss of testosterone through urination. While protein is necessary for higher testosterone levels, too much can have a negative effect. Stick to about 80-90% of your body weight in grams of protein.
Do not eat too much fat: Spread out your fat consumption throughout the day and avoid high-fat meals, which can actually decrease testosterone levels momentarily. Keep fat consumption at 30% of your total caloric intake
Watch your alcohol intake: Drinking alcohol can lead to lower testosterone levels by increasing the conversion of testosterone to estrogen. Keep alcohol consumption to a couple of glasses a week.
Foods to Avoid:
The following foods are not testosterone friendly sources:
Fried foods, sugar and caffeine over stimulate the adrenals, which produce some testosterone. Over stimulating the adrenals leads to â€œadrenal exhaustionâ€, means they are not going to produce testosterone or anything else. So eating a breakfast of hash browns, toast with jelly and coffee with cream and sugar would NOT be a good choice. A healthy diet and testosterone production go hand in hand.
It is not possible to include here all of the good testosterone food sources or even all of the fruits that increase testosterone.