Maurice Boscorelli
Senior Member
Joined
May 30, 2010
Messages 19,322
Messages 19,322
“” is a word often heard tossed around by men during bouts of physical-strength challenges. As many know, is the male hormone produced in the testes that plays a part in fat distribution, muscle strength and mass maintenance, and sex drive.[SUP][][/SUP]But did you know testosterone levels decrease with age? It is said testosterone typically decreases 1-3% a year after aging beyond 35-40 years.[SUP][][/SUP]
That being said, there are several ways to naturally boost testosterone levels.
[h=2]Exercise[/h]Testosterone has a cause-effect relationship in strength training. Testosterone levels increase during intense training and metabolic demanding workouts.
In a 12-week clinical study, growth hormone and testosterone levels were measured in young (23 years) and elderly (63 years) patients before and after undergoing resistance training. Although testosterone increase in the older group was not as high as the younger group post-workout, each group experienced elevated testosterone levels, and scientists concluded the results “indicate that strength training can induce growth hormone and testosterone release, regardless of age.”[SUP][][/SUP]
Testosterone production also, in turn, affects muscle size. In one study, hypogonadal men (men whose testes produce little or no hormones) were given testosterone injections for 10 weeks (100mg/week), which resulted in an increase in fat-free mass, muscle size, and strength.[SUP][][/SUP]
Working stimulates testosterone production, and testosterone potentiates muscle growth and strength increases.
Some tips to maximize your workout are:
Don’t go ovecommunity on zinc consumption, but make sure you are getting your daily recommended value to avoid lower testosterone levels. Foods high in zinc include:
Why is this all important? Research has also shown men who eat more monounsaturated fat have higher testosterone levels. Though, how monounsaturated fats increase testosterone is still being studied.[SUP][][/SUP]
Healthy fats, like that in eggs, also increase testosterone by increasing cholesterol levels. Cholesterol is an important steroid compound from which testosterone is synthesized in the Leydig cells located in the testes.[SUP][][/SUP] Foods that contain higher amounts of monounsaturated fats include:
Sugar drinks (75 g glucose) were ingested post-workout by 74 men, some with normal blood sugar, and some with type 2 diabetes. Researchers determined, regardless of diabetes, blood testosterone levels dropped by as much as 25%.[SUP][][/SUP]
When snacking, look for low-sugar foods. Here are some snacks that contain less than 5 g carbohydrates per serving:
[1] “Testosterone therapy: Key to male vitality?” Mayo Clinic.
[2] Vingren JL et al. “Testosterone physiology in resistance exercise and training: the up-stream regulatory elements.” Sports Med. 2010 Dec 1;40(12):1037-53. doi: 10.2165/11536910-000000000-00000.
[3] Craig BW, Brown R, Everhart J. “Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.” Mech Ageing Dev. 1989 Aug;49(2):159-69.
[4] Bhasin S. et al. “Testosterone replacement increases fat-free mass and muscle size in hypogonadal men.” J Clin Endocrinol Metab. 1997 Feb;82(2):407-13.
[5] “Zinc.”
[6] “Dietary Supplement Fact Sheet: Zinc.” Office of Dietary Supplements. National Institutes of Health.
[7] Pilz S. et al. “Effect of vitamin D supplementation on testosterone levels in men.” Horm Metab Res. 2011 Mar;43(3):223-5 doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10.
[8] “Men’s Health: Eat More Fat.” ABC NEWS. March 16.
[9] Albert O. Brinkmann, Ph.D. “.” Department of Reprodution and Development. University Medical Center.
[10] “.” US Health News. June 13, 200
Another take on ways to preserve that hormone that is very important to all us guys.
That being said, there are several ways to naturally boost testosterone levels.
[h=2]Exercise[/h]Testosterone has a cause-effect relationship in strength training. Testosterone levels increase during intense training and metabolic demanding workouts.
In a 12-week clinical study, growth hormone and testosterone levels were measured in young (23 years) and elderly (63 years) patients before and after undergoing resistance training. Although testosterone increase in the older group was not as high as the younger group post-workout, each group experienced elevated testosterone levels, and scientists concluded the results “indicate that strength training can induce growth hormone and testosterone release, regardless of age.”[SUP][][/SUP]
Testosterone production also, in turn, affects muscle size. In one study, hypogonadal men (men whose testes produce little or no hormones) were given testosterone injections for 10 weeks (100mg/week), which resulted in an increase in fat-free mass, muscle size, and strength.[SUP][][/SUP]
Working stimulates testosterone production, and testosterone potentiates muscle growth and strength increases.
Some tips to maximize your workout are:
- Lift heavier weights at lower reps.
- Occasionally, slow down your lifting movements. By lifting in slow motions, force is placed on muscles for a longer period of time.
- Do compound exercises which include numerous muscle fibers and different muscle groups (dead lifts, bench press, squats).
- Give your muscles adequate rests in between workout sessions.
People at risk for zinc deficiency are vegetarians, people with gastrointestinal diseases, and alcoholics. Healthy levels of zinc in those 19 years and older are anywhere between 8 mg-40 mg. Though people may consume more zinc than that in a day, medical authorities warn of long-term excessive zinc intake side effects, such as nausea, vomiting, and abdominal cramps.[SUP][][/SUP]Don’t go ovecommunity on zinc consumption, but make sure you are getting your daily recommended value to avoid lower testosterone levels. Foods high in zinc include:
- Beans, ½ cup (2.9 mg)
- Beef patty, 3 ounces (5.3 mg)
- Chicken, 3 ounces (2.4)
- Swiss cheese, 1 ounce (1.2 mg)
The best sources of vitamin D come from the sun, though, optimal amounts are influenced by where you live, age, skin color, cloud coverage, and even pollution. Vitamin D3 supplements can also be taken as well, and there are several foods which are higher in vitamin D. These foods are:- Salmon, 3.5 ounces (360 IU)
- Tuna, 3.5 ounces (200 IU)
- Orange juice, 8 ounces (100 IU)
- Milk, 8 ounces. (98 IU)
Why is this all important? Research has also shown men who eat more monounsaturated fat have higher testosterone levels. Though, how monounsaturated fats increase testosterone is still being studied.[SUP][][/SUP]
Healthy fats, like that in eggs, also increase testosterone by increasing cholesterol levels. Cholesterol is an important steroid compound from which testosterone is synthesized in the Leydig cells located in the testes.[SUP][][/SUP] Foods that contain higher amounts of monounsaturated fats include:
- Avocados 1 cup, 14.7 g
- Pecans 1 ounce, 12.3 g
- Halibut ½ fillet, 9g
- Egg, 2 g
Sugar drinks (75 g glucose) were ingested post-workout by 74 men, some with normal blood sugar, and some with type 2 diabetes. Researchers determined, regardless of diabetes, blood testosterone levels dropped by as much as 25%.[SUP][][/SUP]
When snacking, look for low-sugar foods. Here are some snacks that contain less than 5 g carbohydrates per serving:
- 1 Hard-boiled egg white
- 5 Baby carrots
- 3 Celery sticks + 1 tablespoon peanut butter
- 1 cup light popcorn
- 1 cup cucumber slices + 1 tablespoon ranch dressing
[1] “Testosterone therapy: Key to male vitality?” Mayo Clinic.
[2] Vingren JL et al. “Testosterone physiology in resistance exercise and training: the up-stream regulatory elements.” Sports Med. 2010 Dec 1;40(12):1037-53. doi: 10.2165/11536910-000000000-00000.
[3] Craig BW, Brown R, Everhart J. “Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.” Mech Ageing Dev. 1989 Aug;49(2):159-69.
[4] Bhasin S. et al. “Testosterone replacement increases fat-free mass and muscle size in hypogonadal men.” J Clin Endocrinol Metab. 1997 Feb;82(2):407-13.
[5] “Zinc.”
[6] “Dietary Supplement Fact Sheet: Zinc.” Office of Dietary Supplements. National Institutes of Health.
[7] Pilz S. et al. “Effect of vitamin D supplementation on testosterone levels in men.” Horm Metab Res. 2011 Mar;43(3):223-5 doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10.
[8] “Men’s Health: Eat More Fat.” ABC NEWS. March 16.
[9] Albert O. Brinkmann, Ph.D. “.” Department of Reprodution and Development. University Medical Center.
[10] “.” US Health News. June 13, 200
Another take on ways to preserve that hormone that is very important to all us guys.
