Testosterone boosting diet for faster muscle growth that works

We take a look at the foods you should add to your diet and what you should avoid to boost testosterone levels

Testosterone boosting diet
Healthy testosterone levels are needed for consistent muscle growth Photo: Adobe Stock

If you’ve done any research at all on testosterone, I think that you would agree that finding ways to increase it is beneficial to any man who wants to look good, feel good, and sleep well.

There are many solutions to low testosterone that are either expensive, dangerous, or complicated.

Luckily I have another way.

You can naturally raise testosterone through eating certain foods, and avoiding others. Yes, as crazy as it sounds, avoiding that Soy milk coffee, and instead ordering a plate of broccoli could make all the difference to your diet.

The purpose of this article is to show you what foods raise testosterone and put these foods into a testosterone boosting diet. We will also look at foods to avoid, before creating a one-day example of a testosterone diet.

The Benefits of Higher Testosterone Levels

Testosterone is the male sex hormone that is responsible for reproduction, it also helps to build muscle, reduce body fat, strengthen bones, improve cognitive function, and a whole host of other benefits.

Low testosterone levels can cause havoc with the male body and mind.

Bad sleep, loss of libido, reduced fertility, depressive mood, weight gain, loss of energy, fatigue, and bad recovery from exercise.

As you can probably see, the symptoms of low testosterone can further reduce testosterone themselves, creating a vicious cycle. Bad sleep can reduce testosterone, and low testosterone levels can cause bad sleep [1].

Low testosterone levels can cause fat accumulation, and increased body fat can cause reduced body fat – through the production of an enzyme called aromatase.

That’s why increasing testosterone can be such a difficult task.

There are many ways to increase testosterone, the method used by bodybuilders is to inject themselves with synthetic hormones designed to work like testosterone (or to use testosterone itself).

This has its advantages, but the disadvantages are many.

It’s illegal, it can lead to lots of health problems down the line, and it can cause the body to stop producing testosterone naturally.

So finding ways to boost testosterone naturally is a great idea. Studies have shown that free weight exercises are particularly good [2]. Improving sleep quality is also a great idea.

But one of the ultimate ways to raise your testosterone levels is to find foods that boost testosterone.

The Top 5 Testosterone Boosting Foods You Must Be Eating

There are two ways that you can raise your testosterone levels using food. You can eat foods that raise testosterone themselves, and you can eat foods that inhibit aromatase.

This is the enzyme I mentioned earlier who’s function is to convert excess testosterone into estrogen (not ideal for any man looking to build muscle and raise testosterone).

In this section we will look at three foods that boost testosterone and two foods that increase testosterone by inhibiting aromatase.

Best Testosterone Foods:

• Black Coffee – Is there anything that caffeine can’t do? It improves cognition, improves sporting performance, improves fat burning, raises your metabolism, and recent studies have shown that it may also help to boost testosterone! Caffeine can raise cAMP levels (Cyclic adenosine monophospate) which works as a messenger between cells and hormones. Raising cAMP can therefore increase testosterone production.

• Eggs – One of the best dieting foods for a number of reasons, eggs are also high in saturated fats, monounsaturated fats, and polyunsaturated fats, all of which have been linked with higher testosterone levels [3]. Eggs also contain cholesterol which directly raises testosterone levels.

• Red Meat – Like eggs, red meat is a great source of saturated fats and cholesterol. It explains why vegetarians and vegans tend to have significantly lower testosterone levels than meat eaters.

Aromatase Inhibiting Foods:

• Cruciferous Vegetables – You may hate sprouts, think that kale is for Yoga instructors, and always give your broccoli to the dog, but from now on you are going to eat these foods by the tonne. Cruciferous vegetables are rich in 3,3’-Diindolylmethane otherwise known as DIM which reduces estrogen by inhibiting estrogen.

• Celery – A decent aromatase inhibitor, celery also raises testosterone levels. Basically celery is the all-rounder that often gets ignored by the bodybuilding crowd. But any food that can both raise testosterone levels and lower estrogen should be part of a man’s diet.

Foods to Avoid:

Sadly what nature giveth, nature can take away, and there are a bunch of foods out there that are just waiting to take your testosterone and convert it to estrogen.

• Alcohol – Is there anything more manly than grabbing a few beers? Probably. But the ability to drink a lot of alcohol is often seen as a manly, high-testosterone trait. Sadly, drinking excessive amounts of alcohol can actually lower testosterone. Whereas a single glass of red wine can boost testosterone, a bottle will lead to increase aromatase production.

• Soy Foods – While the idea that eating a small amount of soy will destroy your testosterone levels and leave you a quivering wreck is a little exaggerated. It is a good idea to limit the amount of soy in your diet. This can be a problem for vegetarians and vegans as soy is a great source of protein. High levels of soya can reduce testosterone, and you should look to limit your consumption of it.

Sample Testosterone Boosting Diet

To give you an idea of what an effective testosterone diet looks like I’m going to give you an example now.

You’ll have breakfast, lunch and dinner mapped out for you, with the macros and calories! This doesn’t mean you should just copy it exactly, it may not suit your specific needs.

But you can learn from it, and adapt it to fit your calorie targets.

We’ve got 40% carbohydrates, 30% fat, and 30% protein, which is the perfect ratio for optimal testosterone production. Every food on this list has the ability to either raise testosterone or reduce estrogen.

Breakfast Protein Fat Carbs Calories
Black Coffee 0 0 1 5
3 poached eggs 19 15 1 222
2 pieces toast 8 2 40 200
2tbsp butter 0 8 0 70
Total 27 25 42 497
Lunch Protein Fat Carbs Calories
Mushrooms 3 0 3 22
Sautéed Kale 3 4 11 83
Fried onion 1 3 4 46
2 x bacon 12 4 1 106
Total 19 11 19 257
Dinner Protein Fat Carbs Calories
Sirloin Steak 54 28 0 488
Brussel Sprouts 4 0 9 48
Baked Potato 7 0 64 283
Total 65 28 73 819
Snacks Protein Fat Carbs Calories
1 Box Raisins 1 0 34 129
2 scoops protein 38 3 4 196
Cup Blueberries 1 1 21 85
Dark Chocolate 1 6 4 60
Total 41 10 63 470
Total Protein Fat Carbs Calories
152 74 197 2043

Yes that’s right, raisins, blueberries, dark chocolate (we’re talking ridiculously high cacao levels here), potatoes, grass-fed butter, and onions are all effective testosterone boosting foods.

You could even enjoy a medium glass of red wine (high in Resveratrol) with your steak for added testosterone boosting properties.

This diet is only 2,043 calories though, so be aware that if you are a bigger guy you may need more calories.

If this is the case then you can just increase the size of lunch, add in some more snacks, add in lots more vegetables, and add in a couple glasses of orange juice (always a great way to boost carbs when you are eating lots of food).

The vitamin C may even help to improve testosterone levels.

Final Thoughts

Now you know what foods that you should be eating more of, what foods you should be eating less of, and how much protein, fat, and carbohydrates you should be consuming per day (in terms of ratios).

Remember that a high testosterone diet alone is not enough to change your testosterone levels alone. Combine them with improved sleep quality, regular weight training, cardio, and better stress management for best results.

References

1) http://www.ncbi.nlm.nih.gov/pubmed/19684340

2) https://broscience.co/boost-testosterone/

3) http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=868864&fileId=S0007114590000897

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BIOGRAPHY: Daniel Sturridge

BIOGRAPHY: Kepa Arrizabalaga

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