Testosterone is a male sex hormone secreted by the testicles. The amount of testosterone produced by your body directly affects the development of your muscles (anabolic effect). It is possible to stimulate testosterone secretion naturally by adopting specific training and nutrition.
Testosterone and fatty acids:
Your body synthesizes testosterone from lipids supplied by food.A regular consumption of unsaturated fats allows producing more testosterone and thus speeding up the muscle mass growth. Fish oils are often used before bedtime to stimulate testosterone production during the night and also to slow down the absorption of proteins in order to fight against the night catabolism. Almonds, walnuts, pistachios, and other dry fruits are excellent sources of unsaturated fatty acids and protein to eat between meals.
Testosterone and muscle building:
During your workout, your testosterone rate increases gradually as your muscles work. One study showed that the secreted testosterone reaches its peak after about 45 minutes of training. Exceeding this time, a new hormone appears: Cortisol. This Catabolic hormone that lowers testosterone production acts as a warning signal to protect the muscles against too long and too intense training. But your muscles will not grow if your testosterone levels are too low. In other words, a 1:30 workout is less productive than a 45 min workout. For those who find it too short, consider increasing the intensity of your workout (complete exercises, heavier loads and shorter rest periods between sets). Some bodybuilders tend to neglect the lower body muscle groups (legs, glutei). It is a serious mistake because underdeveloped legs will slow down the development of the upper body muscle groups. To produce steady high levels of testosterone, no muscle group should be abandoned.
Testosterone and insulin: two incompatible hormones:
The testosterone presents some common points with the growth hormone (HGH), in particular its incompatibility with the insulin: this last one has an inhibitory effect on testosterone production. When you eat too much sugar, your blood sugar levels increase, your rate of insulin also rises and your rate of testosterone decreases. The testosterone and the HGH being anabolic hormones, this reaction is to avoid immediately if you wish to win the muscle mass (without speaking about any insulin that will make you gain fat mass).
How to increase testosterone levels naturally:
As for the growth hormone, testosterone secretion can be stimulated naturally. This production depends on several factors related to nutrition, recovery and training.
9 tips to stimulate a natural production of testosterone:
- Sleeping at least 8 hours a night.
- Reducing alcohol consumption.
- Consuming unsaturated fatty acids (approximately 30% of total calories).
- Doing compound exercises (squat, deadlift, bench press, pull-ups, dips).
- working out until muscle failure (when a new repetition is impossible to do).
- Exercising your leg muscles as well as those of the torso.
- At least 48 hours of rest between workouts.
- Do not exercise more than 45 minutes per workout (approximately 1 hour including stretching).
- Having an active sex life.
- Reducing alcohol consumption.
- Consuming unsaturated fatty acids (approximately 30% of total calories).
- Doing compound exercises (squat, deadlift, bench press, pull-ups, dips).
- working out until muscle failure (when a new repetition is impossible to do).
- Exercising your leg muscles as well as those of the torso.
- At least 48 hours of rest between workouts.
- Do not exercise more than 45 minutes per workout (approximately 1 hour including stretching).
- Having an active sex life.
The importance of testosterone in bodybuilding:
To ensure a steady progress in bodybuilding, it is important to put the odds on your side. An optimal production of testosterone is a key element of building muscles. You can exercise so hard during your workouts and eat many protein supplements: If your testosterone rate is low, your muscle growth will be very slow. To give you an example, women produce 10 times less testosterone than men: this explains their lower potential for muscle hypertrophy.
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