Testosterone is a naturally occurring hormone in the male body. It is also produced in the females in small amounts. Testosterone is an important anabolic form as it literally fuels your workouts naturally. It helps you shed fat and gain lean body mass. Although women produce less testosterone, giving a slight testosterone boost, naturally, can benefit both men and women.
We know that building muscles is all about keeping a balance between your strength training and your cardio workouts, but did you know that your diet is just as important and considerably so, if you want to boost your testosterone levels naturally!
Luckily for you, we have rounded up a few testosterone boosting super foods for you, to give your workouts a natural boost!
Time to fetch your fishing net and hop on a boat to catch some fresh shrimps! We know that seafood is a rich source of Vitamin D, but did you know that people who have higher levels of Vitamin D also tend to have high levels of testosterone. According to a study, both men and women who have higher levels of Vitamin D have higher degree of upper and lower body strengths. So it is safe to assume that Vitamin D levels correlate with testosterone levels. If you want to build muscle strength like a pro, take our Vitamin D seriously! Good sources of Vitamin D also include salmon, sardines, herrings and cod liver oil.
Halloween, October and pumpkins go together. Did you know that pumpkin seeds are rich in zinc? So what is so special about zinc? Zinc is an important mineral that acts as a catalyst in a multitude of reactions occurring in the body, including testosterone production. It should, therefore, come as no surprise that having low zinc levels correlates with lower testosterone levels. Add pumpkin seeds to your diet and boost your testosterone levels naturally. Add them to oatmeal, yogurt, salads and even protein shakes.
Coconut is all the rage now! Though we may associate coconuts with a tropical holiday, this giant nut is rich in saturated fats. The saturated fats help in testosterone production and keep it in a healthy range. According to one study, when healthy males switched from a high-fat (13% saturated fat) diet to a relatively low fat diet, their testosterone levels decreased.
However, this does not mean that you should go on a high fat diet. Rather, moderation is the key to achieving healthy testosterone levels without causing any coronary woes! Other sources of saturated fats include butter, full fat dairy and even chocolate.
Wheat bran is a surprise entry in our list. Who would have that wheat bran could actually raise testosterone levels? Research has shown that the bran of wheat kernel is rich in magnesium. Another study found a link between magnesium levels and testosterone levels. It has been shown that increasing magnesium can increase testosterone levels, if coupled with a good exercise regime. Wheat bran is also rich in fiber, so it works well for your digestive system as well.
Wheat bran can be added to your diet by mixing them in oatmeal, pancake batter and protein shakes. Other good sources of magnesium include cocoa powder, almonds and peanut butter. Add an all-natural testosterone supplement Testogen to increase your muscle mass and strength.
Ricotta cheese is a lasagna staple and one of the best sources of whey protein available in the market. Whey protein is basically a milk protein and we all know how important whey protein is when it comes to building muscles. It does so by reducing cortisol peak during periods of intense training. Cortisol is a stress hormone and leads to muscle breakdown, so blunting cortisol actually works in the favor of muscle gains. Also, cortisol tends to hinder testosterone production. So reducing cortisol levels can lead to higher testosterone levels. Other sources of whey include whey protein powder, milk and yogurt.
Strawberries always bring good memories of beautiful, sunny days. These juicy red berries are rich in vitamin C. Vitamin C is an antioxidant that reduces cortisol levels in response to hard-core workouts. As mentioned earlier cortisol tends to reduce testosterone levels. So anything that reduces cortisol levels is going to positively affect testosterone levels in the body. Besides strawberries, kiwis, oranges, bell peppers and pineapple are also good sources of Vitamin C. Boost your testosterone levels naturally with Testogen and increase your workout stamina!
We all know that adding garlic to your food gives a good taste, but did you know that it also reduces cortisol levels and in doing so, increases testosterone levels? Cortisol competes with testosterone for the same sites within muscle cells and garlic makes sure that this does not happen! So add some chopped garlic to your salad dressings and you are good to go!
Give your Workouts a Boost and Increase your Muscle Mass by Increasing Your Testosterone, Naturally!