You have heard of super foods? There is nothing better for the serious athlete, than the products that support the production of testosterone!
Testosterone is important for getting the most out of your workouts. You see, testosterone is the most important
anabolic hormone in the body. The more he produces, the more easily you will be able to gain muscle mass and burn fat.
While women produce less testosterone than men, the search for ways to increase testosterone levels naturally available for both men and women.
Luckily for guests at the gym, when it comes to pumping muscle, there is no better place to start than a trip to
supermarket. This is because research continues to suggest that certain foods contain natural
testosterone boosters that can increase muscle.
With that said, here's your shopping list, to raise your testosterone levels!
For seafood such as shrimp, a sure way to increase your level of vitamin D, which has a strong connection with testosterone. Researchers from the Harvard School of Public Health in Boston found that men with higher levels of vitamin D also had higher levels of testosterone.
These results may help explain why a study in "Science and Medicine in Sport and Exercise" reported that men and women with higher blood levels of vitamin D, tend to have stronger muscles. So, it turns out that if you want to build strength and muscle, like a pro, it is better to increase the intake of vitamin D.
Unfortunately, many people have insufficient levels of vitamin D during the winter, which can lower your testosterone level and quite rapidly.
Get more vitamin D: cod liver oil, herring, salmon, sardines, mackerel, eggs.
This jack-o'-lantern is a good source of zinc, a mineral that plays an important role in thousands of different enzymatic reactions in the body, including those involved in the production of testosterone. It will not be a big surprise that a study published in "Nutrition" found that men with low zinc intake have low testosterone levels.
Get more testosterone include pumpkin seeds in your diet by adding them to cereal, yogurt, and salads, and even in the composition of your protein shakes.
Get more zinc: oysters, crab, turkey, chicken, steak, wheat germ, sesame seeds, cashew nuts, lentils.
Coconut gives not only the taste of a tropical holiday, it can also keep your testosterone levels at healthy levels. This is because a huge source of coco nut saturated fats, which play an important role in the production of testosterone.
In a study published in the "Journal of Clinical Endocrinology and Metabolism," researchers found that healthy men who have moved from their normal food with high fat (13 percent saturated fat) to the low-fat diet (5 percent saturated fat) saw a significant decrease in their testosterone.
While you should not mix your steaks and protein shakes, physique-minded people can get up to 10 percent of their calories from saturated fat to help keep testosterone is at its peak without any serious consequences for the heart.
Get more saturated fats: butter, milk fat, steak, lamb, red palm oil, chocolate.
Who would have thought that the low-grade wheat bran can help increase testosterone levels? But the fiber-rich bran kernel of wheat is an excellent source of the mineral magnesium. The study, conducted by researchers in Turkey found that patients with a higher magnesium intake have a higher testosterone. It should be noted that the study showed that magnesium was more effective at enhancing testosterone, if a pair of high-intensity exercise.
Magnesium is essential for hundreds of biochemical reactions in the body, and testosterone is probably one of them. You can get more wheat bran in your diet by mixing them in oatmeal, pancakes, and protein shakes.
Obtain more magnesium: cocoa powder, almonds, whole grains, oat bran, sunflower seeds, peanut butter, soybeans.
5 Ricotta Cheese
Lasagna with cheese is one of the best sources of whey protein, which makes it useful for boys and girls of slender muscles. A recent study conducted by researchers from the University of Connecticut found that subjects who supplemented with whey protein experienced lower levels of the stress hormone cortisol during recovery from heavy lifting.
Whey is a milk protein that are particularly rich in branched chain amino acids that appear to help blunt cortisol response during periods of intense training. This is an important benefit considering that cortisol can inhibit the production of sex hormones, and increase the storage of fat in the body.
Get more whey proteins: whey protein powder, milk, yogurt.
These red berries are the main source of vitamin C. This is good news for your fitness as well as high levels of consumption of this potent antioxidant, were associated with lower levels of testosterone cortisol.
Cortisol is a catabolic hormone produced by the adrenal glands in response to stress, including intense exercise. Unfortunately, cortisol competes with testosterone, therefore high levels of testosterone may displace, thereby reducing their anabolic properties.