The hormone testosterone is crucial in the growth and physical development experienced during our formative years, but this hormone continues to play a role in the regulation of these processes throughout our lives. Understanding the role of testosterone and the factors that influence its production can help to strengthen the anabolic effect of this hormone, helping you reach more of your training.
Role of testosterone for our body
Testosterone is one of the most closely associated with hormones the body muscles and measure its concentration has been proposed by researchers as a means to evaluate the anabolic (muscle build) state of the body.
- Testosterone can act directly or indirectly on the muscle tissue; it can affect the responses of growth hormone and in turn influencing protein synthesis.
- Testosterone may affect the nervous system causing adaptations that improve production strength, allowing you to lift more weight during training.
- Testosterone acts directly on the muscle tissue itself to stimulate changes in size and strength. Testosterone levels increasingly therefore suggest greater potential anabolic and associated gains.
How to increase testosterone levels
At least, there are five natural ways to increase your testosterone levels. Let’s review them one by one below.
High-intensity aerobic exercise
Increased testosterone amount were observed at high intensity aerobic exercise, but this type of training is usually associated with a decrease in muscle fiber size and any increases in testosterone may reflect an attempt by the body to induce protein synthesis to match the protein loss. High-intensity aerobic training, although resulting in an increase in testosterone levels, so should be minimized if the overall goal is to increase muscle size and strength.
The body adapts to a stimulus and whenever the stimulus is presented resulting effects are reduced, ultimately leading to a plateau in the training. The same principle applies for hormonal release, if the same exercises and the weights are the results used will be limited. Vary the exercises, angles used and loads will result in a larger amount of muscle fibers are stressed throughout the training period, maximizing the potential of hormone release and thus wins.
Some supplements led to an increase in testosterone production and is ideal for those who want more power and strength. Over-training can blunt the ripple effect and is often associated with reduced performance. For a period of over-training may decrease testosterone levels, which increases the potential for lack of results and a regression of your gains from training. Make sure you allow enough rest between workouts involving the same muscle groups, the periodic cycle of the intensity and volume of training and allow for recovery week every 6-8 weeks.
The moment your workout can also affect testosterone amount. In men, levels are generally higher in the morning and fall throughout the day. Since the formation of acute resistance can increase testosterone levels, a morning workout will obviously increase this level, however training later in the day may be more effective to increase overall levels of testosterone throughout the day.
Your lifestyle also can affect testosterone production
- Stress promotes the production of cortisol, the hormone that can lower testosterone levels. Cortisol levels are normally held in check by an enzyme (11 beta-HSD), but in times of stress the amount of cortisol suppression may exceed its capacity, causing testosterone levels to fall.Research has shown that more cortisol levels, more lower the testosterone levels which highlights the importance of keeping stress to a minimum.
- Smoking and alcohol consumption both reduce testosterone concentrations so cut them out of your lifestyle will help you maintain the stimulated testosterone levels.
- Sleep deprivation periods and intense physical activity have also been shown to reduce testosterone levels, stressing the importance of getting adequate rest and recovery, especially during heavy training phases.
During those times, taking a product of supplements which can elevate testosterone production and may help boost libido.
Pay attention to your diet
Diet is another factor that can influence your testosterone levels. Low carbohydrate intake (less than 5% of total calories) was shown to reduce testosterone levels during periods of training compared to a diet with equal total calories and higher in carbohydrates. Ensure that carbohydrate intake is sufficient to support your training; recommendations for those involved in the moderate-intensity training are 5-7 g per kg body weight, 7-10 g per kg body weight during the high-intensity training.
Consuming too much protein compared to carbohydrates can reduce testosterone levels, so ensure your diet contains a ratio of approximately 2: 1 carbohydrate to protein. In addition, research has shown that a diet that contains enough fat can affect testosterone levels and therefore the anabolic response to training. Supplement your diet with vital “good fats” like Super Omega 3 to ensure your fat intake is optimal.
Taking vitamins and minerals
Some vitamins and minerals can play a role in testosterone levels. Being deficient in selenium during a training period has been shown to reduce testosterone levels. Selenium rich foods are cereals, nuts, animal products and legumes. If you feel your diet may be deficient in these foods, then you can consider increasing your intake. Supplements such as zinc and magnesium are also very good because was shown that a zinc supplement to increase and maintain high levels of testosterone in athletes and non-athletes during a training period. Foods rich in zinc include oysters, shellfish, pine nuts and pecans and wheat bran.
Vitamins A and K have also been shown to affect testosterone levels, so ensure your diet contains enough of these vitamins. In addition, it is important to always ensure that you reach nutrients from natural food sources as well as high quality supplements and do not exceed recommended doses of vitamins or minerals.