How to improve muscle growth and fat burning? There is nothing better for an athlete than foods to naturally increase testosterone levels in the body.
Testosterone is important for getting the most out of your workout. The more of this anabolic hormone in your body, the easier it is for you to gain lean muscle mass and burn fat.
Although the female body produces less testosterone than the male, naturally increasing levels of this hormone can benefit both men and women.
If you want to build muscle, you need to start with a trip to the supermarket. Many studies indicate that certain foods contain natural testosterone boosters that improve anabolic processes in the body. So here 6 foods to naturally increase testosterone levels…
Eating seafood like shrimp is a surefire way to boost your vitamin D (calciferol) levels, which can increase testosterone levels. This vitamin can be ingested with food and is also produced in the skin when exposed to sunlight.
Researchers at the Harvard School of Public Health found that the more calciferol in a man’s body, the higher the level of the main anabolic hormone.
These results explain the fact that men and women with high blood levels of vitamin D showed greater muscle strength than people with vitamin D deficiency. Therefore, if you want to increase your strength and build muscle, you should pay due attention to the “sunshine” vitamin. Unfortunately, many people suffer from vitamin D deficiency in the fall and winter (when the sun is low), which can lead to low testosterone levels.
Other sources of vitamin D: cod liver, herring, salmon, sardines, mackerel, eggs.
See also: Does ZMA Raise Testosterone Levels and Improve Sleep?
2. Pumpkin seeds
Pumpkin seeds are an excellent source of zinc, a mineral that is involved in thousands of different enzymatic processes in the body, including those related to testosterone production.
Unsurprisingly, low levels of testosterone were found in men who were low on zinc.
Add pumpkin seeds to your diet by adding them to oatmeal, yogurt, and salads. The seeds can even be thrown into a protein shake (for example, if you make it with a blender).
Other sources of zinc: oysters, crab meat, wheat germ, sesame seeds, cashews, lentils, chicken and turkey.
Not only can coconut add a tropical flavor to your diet, it can also support healthy testosterone levels. This is due to the fact that coconut is rich in saturated fats, which are important for anabolic hormone synthesis. Scientists found that healthy men who switched from a high-fat diet (13% saturated fat) to a low-fat diet (5% saturated fat) significantly decreased testosterone levels.
Of course, you shouldn’t only eat fatty steaks. But if you want to be in good physical shape, you need to get up to 10% of your calories from saturated fat. This will help maintain normal testosterone levels without increasing the risk of cardiovascular problems.
Other sources of saturated fat: butter, full-fat milk, steak (pork or beef), lamb, chocolate.
4. Wheat bran
Who would have thought that regular wheat bran is good for naturally increase testosterone levels? But it really is.
Bran is high in magnesium, and research shows that people with higher intakes of this trace mineral have higher testosterone levels.
It’s important to note that magnesium is more effective as a testosterone booster when combined with high-intensity exercise.
Magnesium is required for hundreds of biochemical reactions in the human body, and testosterone synthesis is most likely one of them. You can add bran to your diet by adding them to pancakes, protein shakes, or oatmeal.
Other sources of Mg: whole grains, cocoa powder, almonds, seeds, oat bran, peanut butter, beans
5. Ricotta cheese
Often added to lasagne, ricotta cheese is one of the best sources of whey protein in dairy products. According to a recent study from the University of Connecticut, people who consumed whey protein experienced lower levels of cortisol (called the stress hormone) during recovery from strength training.
Whey protein is especially rich in BCAAs, which reduce the release of cortisol during intense training.
This is very important when you consider that the “stress hormone” can interfere with the production of testosterone and contribute to the accumulation of body fat.
Other sources of whey protein: milk, kefir, yogurt, whey protein (sports nutrition).
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