When you set the goal of gaining muscle volume there are many aspects to take into account to achieve it, such as following a diet appropriate to the caloric content required, perform a demanding training to achieve our goal and rest at least 8 or 9 hours each night. To these habits can be added the consumption of supplements such as protein and creatine since they will help us obtain more remarkable results in less time. In addition to all this, there is something else that could help us gain muscle mass: testosterone boosting foods.
When we talk about testosterone we refer to a hormone that in the case of mammals is produced mainly in the testes of the male and in the ovaries of the females (on a much smaller scale), although it is also produced by the adrenal glands in lower amounts . It is the main male sex hormone and an anabolic steroid. This androgen has its highest production peak during adolescence and adulthood, after production tends to fall, reaching in some cases very low levels.
Testosterone is one of the most necessary hormones to create muscle mass and give hardness to bones, it is also responsible for sexual traits in men. Therefore, when there is a deficit of this, either because they suffer from testosterone problems or because over time the body does not generate the same as before, the individual will find it much more complicated the mission of gaining muscle mass, like It will have lower energy levels and will affect the mood and even the libido.
Tips to increase testosterone levels
Stress produces estrogen, the hormone antagonist to testosterone, so that the further away from us this state of mental fatigue caused by the demand for higher than normal performance, the better our testosterone level will be.
Because this hormone is produced in the testes, if these are not at the right temperature, about 36 degrees, the proper amount of testosterone will not be produced. To avoid this it is advisable not to wear tight underwear, as it increases the temperature of the area.
Performing strength exercises, such as lifting weights or high intensity exercise will also be a great help to increase testosterone levels. In the same way it will make you sleep well, because most of this hormone is produced while we sleep.
As always, what we eat also has a lot to say about our health, and in this case the increase in testosterone. The fat present in the diet will make the man’s body produce the testosterone necessary to function optimally. This type of fat is what we find in some foods such as olive oil, avocado, coconut, palm or fish oil. Some medicinal herbs such as sorghum and zarparilla will also be beneficial to increase the levels of this androgen. On the other hand, food supplementsas those that contain vitamins A, B, E, C and zinc will undoubtedly be a monumental aid to receive sufficient doses of the vitamins necessary to increase the production of testosterone. All these supplements can be found in specialized stores like MASMusculo.
Zinc has the power to regulate hormone levels, reduce the activity of estrogen receptors and inhibit the aromatase enzyme, increase thyroid production and increase the levels of the hormone Dihydrotestosterone (DTH), an androgen that balances levels of estrogen and that is produced from testosterone by the action of the enzyme ‘5 Alpha Reductase’.