First and foremost we have to understand that testosterone is the driving force behind muscle growth , as well as growth hormone and insulin growth factor , not to mention it is the prime ingredient that is within all males alike. If you want to build optimal strength , feel energized , get ripped , ect , then dieting will be very important to help you achieve these goals. Simply understanding and applying the knowledge of knowing how to eat correctly will make a huge difference in keeping your testosterone at optimal muscle growth levels.You see , in our brains there contains a hormone called gonadotropin releasing hormone (GnRH) , which is released from the hypothalamus (small section inside the brain) and moves to the pituitary gland. From this point , the GnRH stimulates the release of luteinizing hormone, which will travel thru the blood all the way to the testes. Ultimately where it then activates enzymes that convert cholesterol into testosterone. The foods and nutrients that you take in can be positive or negative for the process.Your diet will also effect you after testosterone is produced. Only free testosterone can be used to increase your muscle tissue , not bound ones. By increasing free testosterone , one can build more muscle with the same ammount of effort in exercise. Tissues such as fat cells can be turned into estrogen , which in excess would inhibit testosterone production. Again , this is process can be influenced by the diet , nutrition , and stimulation.To boost testosterone levels , one must not be on a calory defeciency. Very important , make sure you are getting enough calories. When your physically active you will need to increase the intake of calories. A calory defeciency will cause GnRH production to lower , and a chain reaction would occur that results in a drop of testosterone production. Also you don’t want to eat too many calories as you would gain unwanted fat , which would also lower testosterone. For example, someone at 180 lbs will need to ingest about 3,250-3,600 calories per day. For the someone at 200 lbs , it jumps up to 3,600-4,000 calories. Eat 5 meals a day and keep active , if you eat in excess then make sure your getting proper exercise.
A good ammount of carbohydrates is necessary for testosterone production. The recommended ammount of carbohydrate consumption for elevating testosterone levels is two grams per pound of bodyweight , each day. Keep your carb to protein ration at 2:1. Great of carbs can be from oatmeal , brown rice or vegetables. Brocolli is a great vegetable to eat since it contains indole-3-carbinol , which lowers estrogen in the body. Whole wheat bread , and fruits can be eaten as a source of fibers.
Protein is very important , many will agree that is one of the most important aspects of testosterone dieting. Optimal sources of protein should be animal sources , such as red meats , chicken and fish. If your on a budget , you can buy tuna at your store which has a great ammount of natural protein. Protein whey shakes is also a great supplement which you can buy. From a bodybuilding standard you should consume one gram of protein per bodyweight every day.
Do not miss out on fats. Fats are actually important and can increase your testosterone levels. You’ll want to have about 30% of your total calories from fats. Omega 3 and 6 fats such as from nuts and fish oil are healthy sources of fat. Saturated fats from red meats are also okay to consume. Research shows that monosaturated fats and even saturated fats lead to an increased ammount of testosterone.
