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How to increase testosterone: drugs and methods
Methods to increase testosterone
Men tend to increase testosterone levels for several reasons:
Improvement of physical qualities ( muscle growth , development of muscle strength , endurance and others)
Increase libido
Growing attractiveness for girls
Social dominance
Natural methods for increasing testosterone levels:
Strength training - repeatedly proved that physical training causes an increase in testosterone levels in men.
Proper nutrition - obesity leads to a decrease in the concentration of testosterone in men, but a low-calorie diet and hunger also cause a decrease in its secretion )
Day regimen - studies have found that chronic sleep deficiency leads to a decrease in the level of this hormone
Reduced stress (because cortisol inhibits testosterone secretion)
The elimination of bad habits ( alcohol helps to reduce testosterone levels, whereas nicotine may even increase testosterone levels, since it blocks aromatization )
Sunburn [1] [2]
The use of sports nutrition
Interesting data was obtained by scientists, measuring the hormonal background of 1113 married men, it turned out that with marriage, testosterone is reduced. [3] .
Drugs and supplements that increase testosterone levels
Testosterone. How to increase it? Tips and tricks
Testosterone preparations (testosterone enanthate , cypionate , propionate )
Aromatase Inhibitors
Tamoxifen , toremifene and other antiestrogens
Chorionic gonadotropin
Testosterone boosters
Anabolic complexes
Vitamin D (Cholecalciferol) , but only with its lack
ZMA Beware of quackery and fraud!
Tribulus terrestris ( tribestan ) (doubtful)
It should be noted that all androgenic drugs cause effects like testosterone, however, they suppress the secretion of natural hormone in the body by the feedback mechanism.
Beware of quackery , since most anabolic dietary supplements are ineffective!
Material from the literature
A source:
" Mass or the truth about nutrition, supplements and chemistry in bodybuilding . "
Author : Sergey Antonovich Publisher : AS Media Grand, 2012.
With age, stopping the drop in testosterone without hormone replacement therapy is more difficult, but it is possible and for this you will need to radically change the usual philistine lifestyle. At the same time, you do not risk your own health at all, but only improve it. By the way, the effect of natural ways to increase testosterone levels can be much higher than that of hormone replacement therapy.
Now it became known that the level of testosterone in the blood falls in people with excessive drinking and smoking . It has been proven that testosterone levels are regularly reduced by 50 percent for a person who drinks regularly. So you have to give up these "charms", as well as adjust the mode of the day - to get enough sleep, in time to rest and eat is also very important.
It is important to monitor your weight and eat right. Eating at the right time is good, but it is equally important to eat right. Americans obsessed with the problems of obesity, conducted another study. It turned out that in men over 30, suffering from fullness (when weight is 30% more than ideal body weight), every year in the blood of testosterone becomes less by ... 10-20%. But that is not all. The adipose tissue of such men absorbs even those androgens that are still being produced. They settle in it and turn into female hormones, which is why in obese men the figure becomes feminine - the buttocks crawl, the chest grows, the hair disappears in “male” places ...
Moreover, the formation of testosterone in the testicles can be inhibited not only from excess nutrition, but also from insufficient. Therefore, it is necessary to observe the middle ground and choose a hormonally beneficial diet. First, the balance of protein-carbohydrate-fat is important. Such fashionable carbohydrate diets, based on unlimited consumption of proteins and fats, can lead to hormonal imbalance (in this case, the doctor whose letter I quoted at the beginning of the chapter is 100% right). On the other hand, the complete absence of a sufficient amount of high-quality proteins in men’s diet reduces testosterone levels (here, a respected doctor is wrong - proteins are extremely important for testosterone secretion and muscle growth !). The protein content should be about 30-40% of the daily calories, 40-50% should be carbohydrates and only 20% for fats .
Protein is best scoop from white meat poultry, fish and eggs. Carbohydrates are better to choose not simple, like sugar, but complex, of which there are so many in brown rice, whole wheat and vegetables. They give a long-lasting feeling of satiety with a minimum of calories and contribute to the development of the “pleasure hormone” serotonin, which helps to relax and maintain optimism.
In addition, care must be taken that the diet is rich in mono- and polyunsaturated fatty acids. They are found in nuts, vegetable oils, trout or salmon.
Women in a period of decreasing hormone levels should put pressure on products containing phytoestrogens . These substances mimic the action of their own hormones. There are many of them in citrus, soy, red wine, grapes, red beans. In short, do not forget about the balance of the diet . Not to mention the fact that in the transitional period both the female and the male body is especially important to be fed with vitamins and trace elements.
Exercise stress. Our ancestors did not have gyms, but with the level of hormones in the body was better than ours. The fact is that they were very active, they fought for survival - they hunted, roamed, ran away from their enemies, and in general they physically strained a lot.
Modern man is predominantly sedentary.
The best methods to increase the level of natural testosterone:
eliminate bad habits;
eat well and watch your weight;
try to stay in a good mood and avoid stress;
exercise regularly.
Only one way out - fitness and bodybuilding . It has been scientifically proven that it is natural strength exercises that maximize the level of sex hormones in an exercising body and that no other sports can give a comparable effect. Young people suffering from an oversupply of testosterone, bodybuilding will greatly help to translate the excess of their hormones into the muscles. Also, studies show that physically active adolescents are least likely to take part in a crime or aggression.
For adults, fitness and bodybuilding, in contrast, will help compensate for the lack of hormones. Unsportsmanlike past - no reason to abandon classes. If you start to train at least 2 times a week for an hour from the age of 40, there will be a chance to pass the crisis period in great shape.
Women, too, can not shirk from fitness. Practice shows that regular workouts with a sufficient load, in addition to improving the shape, improves mood when it swings towards depression.
The best way to increase testosterone levels is through bodybuilding. Scientists have derived simple rules for the natural development of their own sex hormones.
2-3 workouts per week: each should last no more than one hour. The basic exercises should be basic ( squats , barbell traction , bench presses and standing). Priority is given to large muscle groups : chest , back , legs . Exercises on small muscle groups, such as biceps , triceps , abdominals or calves, should be performed for the harmonious development of the body, but keep in mind: they have almost no effect on the production of hormones.
During training, work on 1-2 large muscle groups and 2-3 small ones. All exercises should be performed in 2-4 sets of 5-8 reps. Rest between sets is 1-5 minutes.
With the condition that you eat a balanced diet, consuming only healthy foods, and enough rest, in a couple of months you will notice positive changes in appearance and in bed. Viagra is not needed.
Example of the 1st complex
1st training day (chest, biceps, legs are being worked out) :
Bench press (dumbbells) lying .
Wiring dumbbells lying on an inclined bench .
Lifting barbell for standing biceps .
" Hammer " (standing alternately lifting dumbbells for biceps with parallel grip ).
Squats.
2nd training day (working back and triceps):
Tightening wide grip.
T-thrust.
Push-ups on the uneven bars .
French bench press bench + bench press narrow grip .
Example of the 2nd complex
1st training day (chest, triceps, legs are worked out):
Bench press (dumbbells) lying .
Wiring dumbbells lying on an inclined bench.
Push-ups on the uneven bars.
Tricep presses on a vertical block.
Squats or leg presses
2nd training day (working back, biceps):
Tightening wide grip.
T-thrust.
Lifting the barbell biceps on the bench Scott .
"Hammer" (standing alternately lifting dumbbells for biceps with parallel grip).
These two complexes are one of the best (in their combinations worked out muscles in one workout) for the natural stimulation of hormones.
Start with the 1st complex and practice it for 1-2 months. Then after a 1-2 week break, train on set 2, etc.
The principal condition: between the first and second training days, 1-3 days of rest are needed (depending on your well-being). But in any case, you should not have more than 3 workouts per week.
The training itself should last no more than 1 hour. But it is necessary to train with extreme intensity. The pause between the approaches varies from 1 to 5 minutes - depending on the energy intensity of the exercises (in the baseline the rest is longer, in the isolated exercises - less).
At each workout, try at least a little (0.5-2 kg) to increase the weight of the weights used.
Caviar and press can be trained at the end of the workout. But if during the training you completely “squeezed” yourself, their training can be omitted.
How bodybuilders increase the secretion of their own testosterone through nutrition
Let me remind the mechanism of the body's own production of testosterone. The hypothalamus (hormone secretion gland, located in the brain) secretes the hormone gonadotropin, which in turn causes the production of lutinizing hormone . This hormone, getting into the bloodstream, eventually gets to the male genital glands and gives the command to special enzymes for the processing of cholesterol into testosterone. Since testosterone is responsible for the growth of body tissues, and the delivery of building components provides nutrition, it follows that your diet directly regulates testosterone production.
Nutrition rules to increase the secretion of your own testosterone
More calories. At 1 kg of its own weight should fall at least 40-50 calories (see Chapter 3 "All about nutrition in bodybuilding" p. 52 about calories).
Eat tight, but do not overeat. Considering rule 1, remember that it is impossible to overeat, because excess calories turn into fat.
Keep in mind that adipose tissue is an endocrine organ. It produces several hormones, and some of them control our sense of hunger. So, the more fat you have on your body, the more you want to eat. Worst of all, it is in the adipose tissue that aromatization (transformation) of testosterone into the female sex hormone estradiol occurs. The reason for this phenomenon is that the harmful aromatase enzyme accumulates and is stored in fat cells. And the more fat you accumulate, the more you will lose testosterone.
At 1 kg of its own weight, take at least 4 g of carbohydrates. But do not overdo it with fiber, because its high content in the diet inhibits the production of testosterone (completely abandon the fiber for health reasons is not worth it). Feel free to lean on pasta, white rice and baking. By the way, the best will be the ratio of carbohydrates to protein 2: 1.
Protein should be taken in strictly defined doses, approximately 2-3 g per 1 kg of body weight. If the dose is much higher, it may adversely affect the secretion of testosterone. Protein from animal products (beef and poultry) has a much better vegetable effect on testosterone secretion.
Take whey protein . Whey protein intake before and after exercise is very powerful in increasing your own testosterone levels. The action will increase many times, if after training to take it with fast carbohydrates.
Take high-quality soy protein . It does not affect the level of testosterone in any way, but it slows down its conversion to estrogen.
Up to 30% of your caloric intake should be provided with fats. Polyunsaturated fats that fish and other vegetable oils contain have little effect on testosterone levels. Therefore, you need the so-called "harmful" saturated fats from beef and egg yolks, as they contain cholesterol , from which testosterone is made. Of course, they should not be abused, but they should be present in the diet. Because their lack negatively affects the level of testosterone.
Eat foods that contain zinc , which neutralizes the enzyme aromatase. As a result, less testosterone is converted to dangerous female estradiol for men. A lot of zinc in legumes, whole milk, nuts, shrimps, chicken and beef.
Include cruciferous plants. To block the level of estrogen (the female sex hormone that is in your blood), take cruciferous plants (any kind of cabbage, radish, turnip, radish, kohlrabi, broccoli, rutabaga) with the usual diet. These plants contain special compounds that block estrogen and reduce its level in the blood. Due to this effect, testosterone has a more pronounced effect.
Do not abuse alcohol in any case. Since after taking it, testosterone is almost instantly converted to estrogen. The mechanism of such an action of alcohol has not yet been solved by science. It is believed that drinking alcohol "turns off" the pituitary gland, and he, in turn, ceases to send signals to develop testosterone. The next day, hormonal sercretion is restored. However, if the intake of alcohol was preceded by a large physical exertion, then the recovery is worse and is delayed. A safe rate of alcohol with active strength training is a couple of glasses of light wine a week.
Controversial vegetarianism . The refusal of meat and the transition to vegetables at first really improves well-being. Do you know why? The main condition for health is the correct acid-base balance. Most people who follow the traditional diet, the body "acidified." Vegetables alkalify the internal environment and restore acid-base balance. That’s all. Nevertheless, many diseases go as if by magic. But then you can start having problems with mass gain - the vegetable diet is completely devoid of animal fats, along with them and cholesterol - the main raw material for the production of testosterone.
If you are a staunch vegetarian, at least do not deprive yourself of cholesterol and do not forget about fish, cheese and eggs.
Attention ! These recommendations, as you noticed, are very different from the traditional diet of the bodybuilder (which takes into account the principles of healthy eating) by the list in the “unhealthy side”. But it is with this diet, combined with strength training, the body produces testosterone in the maximum amount. However, in order to avoid a situation when health is lost in the pursuit of muscles, stick to this type of diet only during a period of intensive recruitment of muscle mass. And no longer than 1.5-2 months. Next, go back to the traditional bodybuilding menu.
Effect of diet and nutrition on testosterone
A source:
Endocrine system, sports and physical activity .
Translation from English / ed. W.J. Kremer and A.D. Rogola. - E64
Publisher : Olimp. literature, 2008.
Testosterone is a steroid hormone, the secretion of which occurs in the specialized cells of the testes in men and the ovaries in women. Diet can both adversely and favorably affect testosterone production.
In skeletal muscle, testosterone is involved in the regulation of protein metabolism, in particular by stimulating protein synthesis, whereas the effect of this steroid on protein breakdown is unclear. [4] In adipose tissue cells, testosterone inhibits lipid uptake and lipoprotein lipase activity (LPL), and also stimulates lipolysis by increasing the number of lipolytic β-adrenergic receptors. [five]
Changes due to eating
Changes in testosterone after ingestion of isocaloric food (800 kcal (3350 kJ)) with high (57% fat, 9% protein and 34% carbohydrate) and low (1% fat, 26% protein and 73% carbohydrate) fat content were analyzed in healthy men . [6] After a low-fat meal, no changes in testosterone were found, but 4 hours after a high-fat meal, there was a decrease in total and free testosterone by about 30%. This decrease was not associated with changes in other steroids (estrone, estradnol, dihydrotestosterone, luteinizing hormone (LH), relative free testosterone levels, or the sensitivity of the sex hormone-binding globulin (SHBG). This study suggests that food rich in fats (but not carbohydrates), causes a decrease in testosterone levels after taking it. In our laboratory, we also observed a significant decrease in total (-22%) and free (-23%) testosterone in healthy men after ingestion of a diet rich in fats. [7]
In another study, a comparison was made of changes in testosterone levels after a meal containing protein of different origin (soy and meat), fats in different amounts (fast and fatty foods) and of different origin (animal and vegetable fats). [8] The decrease in testosterone was more pronounced after taking lean foods, which included lean meat (-22%), compared to tofu (-15%); food that included lean meat (-22%), compared with meat cooked on animal fat (-9%); and food, including meat cooked in vegetable fat (-17%), compared with vegetable oil (-9%). Although these results are not entirely consistent with the data described above, according to which only high-fat foods cause a decrease in testosterone levels, this work provides additional evidence that the composition of food, in particular the content and type of fats, affects changes in blood testosterone levels after her reception. After taking any food, there was a decrease in testosterone levels and an increase in LH levels, while the amount of SHBG did not change.
In a number of papers, changes in testosterone level after oral glucose tolerance test were investigated. Most of these studies were conducted with the participation of women. We know only one work in which we studied the reaction of testosterone in such conditions in men. [9] It showed a significant decrease in total and free testosterone, but the oral glucose tolerance test time was 2 hours. At the same time, there were no changes in SHBG, however, the LH level increased significantly. [ten]
In the study above, only men participated. Presented data from other studies, as a rule, indicate that after an oral glucose tolerance test in healthy women with normal body weight, there is also a decrease in testosterone levels [11], which to a certain extent can be explained by natural daily fluctuations in the hormone level. In a number of studies, changes in the level of androgens after glucose tolerance test in women with polycystic ovaries were studied, since they often have an increased level of androgens and insulin associated with insulin resistance. Insulin stimulates the production of testosterone in the ovaries, [12] therefore it can be assumed that hyperinsulinemia plays a role in the pathogenesis of women with polycystic ovaries. [13] In women with elevated androgen levels or polycystic ovarian testosterone levels after the glucose tolerance test has a tendency to decrease, just as it happens in healthy women, [14] except for cases when women have insulin resistance [15] or obesity, [16] then testosterone levels increase.
In general, after a meal, the level of testosterone is usually reduced, but this depends on its composition, in particular on the fat content. Insulin may play a role in explaining variations in the nature of testosterone changes after a meal, since men’s changes in insulin and testosterone tend to be inversely related, whereas women have a positive correlation between these indicators, especially in women with polycystic ovarian cancer. [17] However, data from studies using artificial hyperinsulinemia with a normal glucose level (euglycemic hyperinsulinemic clamp) questioned the hypothesis that insulin is involved in regulating changes in testosterone levels after a meal, since it has been shown that a sharp increase in insulin does not has no effect on the content of free and total testosterone in the blood of healthy men [18] and women [19] with normal body weight. The mechanism by which high-fat food lowers testosterone concentrations after it has been taken can be linked to increased chylomicrons or fatty acids, since they can suppress LH-stimulated testosterone production in isolated Leydig cells. [20] It is possible that certain nutrients may interact with the testes and affect the regulation of testosterone. Changes in the state of the plasma membrane of the testes cells and the sensitivity of Leydig cells, followed by increased testosterone secretion as a result of lipid consumption in various combinations, were demonstrated in experiments on rats. [21]
Changes due to food intake when exposed to physical exertion.
Strength training causes a sharp increase in testosterone levels, which reaches a maximum shortly after exercise and returns to its original value approximately 60 minutes after exercise; eating before and after class influences the nature of these changes. [22] Laboratory tests indicate that the consumption of protein and carbohydrate drinks 2 hours before and after the completion of the power exercises for the main muscle groups causes an increase in testosterone immediately after the class, followed by a rapid decrease to lower values than the original level. [23] In the study under study, for three days in a row the participants carried out the same training program with the intake of various nutritional supplements. The greatest decrease in testosterone levels after exercise compared to taking placebo was observed when consumed before and after taking protein and carbohydrate drinks in each of the three days of the study, which emphasizes the uniformity and reproducibility of changes in hormone levels.
A study was conducted of changes in testosterone levels in healthy men in the case of taking nutritional supplements that contained only protein, only carbohydrates, and a combination of protein and carbohydrates immediately and 2 hours after the end of the session. [24] As in our study, after taking all types of dietary supplements, testosterone levels fell below the baseline 30 minutes after the session and remained lowered for 5-6 hours, whereas in the case of placebo, it was restored soon after the end of the session and remained stable. throughout the recovery period. [25] In another study, changes in the level of testosterone in the case of the ingestion of a mixed composition, an isometric caloric beverage of a similar composition, and an isocaloric carbohydrate beverage immediately and after 2, 4, and 7 hours after exercise were compared. [26] Compared with placebo, the level of testosterone after performing strength exercises was lower in the case of taking any type of food after 0.5; 2.5; 4.5 and 8 hours after class. Only in one of the works there were no differences in the nature of changes in the level of free testosterone, induced by the performance of strength exercises, after taking a carbohydrate drink and placebo during the session. [27]
In general, these studies suggest that eating before and after motor activity leads to a decrease in testosterone levels after exercise compared with fasting. Such a decrease may be due in part to a weakening of the synthesis / secretion of testosterone and / or an increase in its metabolic clearance. It was shown that a decrease in testosterone after exercise is not associated with a decrease in the level of LH [28] , which excludes a decrease in testosterone secretion rate, but there is still the possibility of weakening the sensitivity of the testes to LH.Since eating after exercise increases protein synthesis in muscle tissue during the recovery period [29] , a decrease in testosterone levels may be partly due to increased consumption in active skeletal muscles. This hypothesis can be confirmed by data obtained recently in our laboratory, according to which a decrease in testosterone level induced by food intake 60 minutes after practicing strength exercises coincides with an increase in the number of androgen receptor in skeletal muscles (unpublished data).
Examples of diets that increase testosterone levels
MEALS ON DAY OF TRAINING (Option 1)
Carbohydrates should prevail on the day of the training
1 meal:
4 whole eggs;
1 bun;
1 tbsp. a spoon of melted cheese;
1-2 glasses of apple juice.
2 meals:
1/2 cup peanuts;
1-2 glasses of whole milk.
3 meals:
200-400 g chicken breasts;
2 pieces of white bread;
1 slice of cheese;
1 tbsp. spoon of mayonnaise;
1/2 avocado;
1 bunch of grapes or 1-2 st. juice.
4 meals (before training):
1-2 scoops of protein on water, juice or milk;
1 cup oatmeal.
5 meal (after training):
1-2 m. Spoons of protein on water, juice or milk;
1 liter of sports drink (you can drink during training).
6 meal:
200-400 grams of grilled beef;
1 cup broccoli;
Potatoes or rice;
2 cups of vegetable salad;
2 tbsp. spoons of olive oil.
7 meal:
200 g home-made cheese;
1/2 cup pineapple;
30 grams of nuts.
TOTAL (depending on the size of servings): 3400-4200 calories, 200-270 g of protein, 400-500 g of carbohydrates, 120-160 g of fat.
FOOD ON DAY OF TRAINING (Option 2)
Carbohydrates should prevail on the day of the training
1 meal:
4 whole eggs;
2 cups oatmeal or buckwheat;
1-2 glasses of whole milk.
2 meals:
crackers or oatmeal cookies; cheese or cottage cheese;
2 tbsp. spoons of peanut butter.
3 meals:
200-400 g chicken breasts;
White bread;
cheese;
1/2 cup green peas;
potato or rice;
2 tbsp. spoons of mayonnaise;
1 cup grated carrots.
4 meals:
1-2 m. Spoons of protein on water, juice or milk;
1-3 bananas.
5 meal (after training):
1-2 m. Spoons of protein on water, juice or milk;
White bread;
2 tbsp. spoons of honey.
6 meal:
200-400 grams of grilled beef;
1 white bun; cheese;
1 tbsp. spoon of mayonnaise;
1 cup of beans;
2 cups of vegetable salad;
2 tbsp. spoon of olive oil.
7 meal (before bed):
1-2 m. Spoons of casein on water, juice or milk;
1/2 cup dried fruit.
TOTAL (depending on the size of servings): 3400-4200 calories, 200-270 g of protein, 400-500 g of carbohydrates, 120-160 g of fat.
BEST PRODUCTS INCREASING SECRETION OF STEROID HORMONES
Eggs
Hen
Beef
Whole milk products
Oysters
Almond
Legumes
Avocado
Broccoli
Brussels sprouts
Garlic
FOOD ON DAY OF REST (option 1)
Squirrels must prevail on the day of rest
1 meal:
1-2 m. Spoons of protein on water, juice or milk;
100-200 g of beef or chicken;
1-2 glasses of juice;
2 cupcakes;
1 tbsp. honey spoon;
1 tbsp. spoon of peanut butter.
2 meals:
1/2 cup of muesli;
1-2 glasses of yogurt;
3 meals:
200-400 grams of beef;
White bread;
1 cup vegetable salad;
1/2 avocado or banana;
2 tbsp. spoons of mayonnaise;
4 meals:
1 cup of tomato soup;
crackers or white bread;
200-400 g chicken;
5 meal:
200-400 g pork or beef;
white rice or potatoes;
1 cup of boiled cabbage.
6 meal (before bed):
150-250 g home-made cheese or cottage cheese;
30-50 grams of nuts.
TOTAL (depending on the size of servings): 3300-3800 calories, 220-300 g of protein, 350-400 g of carbohydrates, 100-120 g of fat.
FOOD ON DAY OF REST (option 2)
Squirrels must prevail on the day of rest
1 meal:
1-2 m. Spoons of protein on water, juice or milk;
oatmeal or buckwheat;
1-2 glasses of whole milk.
2 meals:
2 buns;
cheese or cottage cheese;
30-50 g of nut mix.
3 meals:
200-400 g salmon;
1 cup of Brussels sprouts;
potato or rice;
1 bunch of grapes or 1-2 st. juice.
4 meals:
White bread;
1-3 whole eggs;
1 cup applesauce or 1-2 tbsp. juice.
5 meal:
200-400 g chicken breasts;
beans or beans;
1/2 avocado;
1 tbsp. spoon of soy sauce;
vegetable salad;
2 tbsp. spoons of olive oil.
6 meal (before bed):
oatmeal, rice or buckwheat;
1-2 m. Spoon of casein on water, juice or milk.
TOTAL (depending on the size of servings): 3300-3800 calories, 220-300 g of protein, 350-400 g of carbohydrates, 100-120 g of fat.
How to eat and take all these supplements to maximize your own testosterone production?
Here is an exemplary supplementation regimen in combination with nutrition for intensive build-up of muscle mass. You can create your own schedule of reception and a combination of various additives that stimulate the secretion of your own testosterone, depending on your preferences and the body's response to these supplements.
6.30 (immediately after waking up - 30 minutes before breakfast, washed down with 1-2 glasses of water)
100-300 mg of euricome;
5-10 g of glutamine;
7-10 g of arginine.
7.00 1 regular meal
1-3 g of carnitine;
amino acids BCAA 5-15 g;
multivitamins and minerals (1-2 capsules or tablets);
if the breakfast is very dense - digestive enzymes (for example, 1-2 Festal tablets);
during breakfast 2-3 teaspoons of flaxseed oil or 1-2 capsules of omega-3 supplements.
9.00 protein drink (per 200-300 ml of water, juice or milk 1-2 measuring spoons of powder) or protein (protein-carbohydrate) bar
11.00 2 reception of ordinary food
2.00 pm 3 regular meals
multivitamins and minerals (1-2 capsules or tablets);
if food intake is very dense digestive enzymes (for example, 1-2 Festala tablets).
15.00 (1 hour before the training)
300-750 mg Tribulus or 20-40 mg Ecdysterone.
15.15 (45 minutes before the training)
7-10 g of arginine.
15.30 (30 minutes before the training)
5-10 g of glutamine.
15.45 (15 minutes before the training)
5-10 g BCAA.
16.00 protein drink and fast carbohydrates (immediately before training)
20-30 grams of whey protein;
40-50 g fast carbs;
5 g of creatine.
16.00-17.15 training
17.15 (immediately after training)
1-3 g of carnitine;
5-10 g of glutamine.
17.30 (15 minutes after the training)
5-10 g BCAA.
18.00-18.10 protein drink and fast carbohydrates (30-40 minutes after training)
40-60 grams of whey protein;
80-100 g of fast carbohydrates;
5 g of creatine.
18.45 4 ingestion of ordinary food - after 1.15 hours or 1.40 after training, but no later than 2 hours after training!
21.00 ZMA.
21.30 casein-based protein drink or a mixture of whey and casein
22.00 (just before going to bed, drinking a glass of water or kefir)
5-10 g of glutamine;
7-10 g of arginine.
At night , if you wake up, you can drink a casein- based protein drink or a mixture of whey and casein.
If your weight is up to 90 kg, in the recommended dosages, be guided by the lower numbers. If more - on the top.
Additional factors affecting maximum testosterone production
Get enough sleep. Any sleep disorders cause an increase in cortisol secretion . You absolutely do not need it. Try to go to bed no later than 23.00. In this case, the night cycle of the life of the body's hormonal system will be optimal. If you are hard on gaining muscle mass, we strongly recommend a daytime sleep for 1-2 hours. Such a dream will help you recover, and during it another massive release of anabolic hormones ( growth hormone and testosterone) will occur . 45 minutes after falling asleep, the strongest growth hormone secretion in the blood occurs, regardless of whether you sleep during the day or at night.
Try to sleep at night 8-10 hours and an additional 1-2 hours during the day.
Do not allow overtraining . Because of this, the effects of cortisol are enhanced. And since its molecules displace testosterone molecules from the receptors of the muscle cell, protein synthesis is inhibited dramatically and catabolic processes (destruction of muscle tissue) will prevail over anabolism (building muscle tissue).
Remember! Excessive physical exertion becomes stressful for the body and causes abundant secretion of cortisol, due to which testosterone is not absorbed.
In addition, your sex glands are not a perpetual motion machine. The training makes them work at a tense pace. And if there is no rest, then the glands are depleted. Together with testosterone ends and muscle growth .
Start the next workout only when you feel completely rested. Someone will need one, two to whom, and to whom three days of rest between workouts.
Do not exercise longer than 40-50 minutes. From the very beginning of strength training, the body begins to produce anabolic hormones higher. However, after 40-50 minutes of training, their level drops sharply, and if you continue to train further, cortisol will begin to be intensively produced. This can not be allowed!
If possible, try to train in the morning. In the morning, the blood has the highest level of testosterone (this is scientifically proven), and if you swing at this time, it will be massively absorbed into the cell receptors, thereby subsequently causing an increase in muscle mass.
Try to constantly be in a good mood. This, though not significantly, but still raises the level of testosterone. To do this, watch comedies and funny shows, look through the rocking magazines, make jokes and smile more often.
Less stress. When you are very nervous, your body strongly secretes the hormone cortisol, which starts a lot of responses that should help you survive stress. On the one hand, it would seem that this is good, but cortisol, like testosterone, is part of the steroid hormone subgroup. Hence the problem: testosterone and cortisol attacks the same type of cell receptors. As a result, under stress, when the body is full of cortisol, testosterone receptors almost does not get. For this reason, stress leads to impotence. It is clear that the muscles do not grow under stress.
If possible, try to have regular sex . This pleasant process also leads to increased secretion of your own testosterone. But there is one feature! They need to do 2 times a week. This is the optimal frequency at which an increased level of testosterone is constantly observed in the body. However, if this is done more often or less frequently, this ability, oddly enough, deteriorates.
Do not let the "stagnation" of testosterone. Testosterone is produced in the glands below the belt, and remains there, if you lead a sedentary lifestyle. The blood stagnates in the hip area, and therefore the concentration of testosterone in the general bloodstream remains low. In this case, an erection helps a lot: it is accompanied by active blood circulation, and testosterone is quickly washed out of the pelvis. The same effect have deep squats. For this reason, a training program consisting of squats alone leads to an increase in total lean body mass.
Keep yourself in a sexy tone. The atmosphere of the male rocking chair, where only sweaty sweeps are around, is guaranteed to reduce testosterone levels. The fact is that the secretion of testosterone is controlled by your eyes. First of all, they should see a stimulating stimulus, for example, the appetizing buttocks of a fitness woman. Then the visual signal goes to the pituitary gland, and from there the testosterone release team will begin its journey down to a known organ. Exact scientific studies have shown that communicating with a beautiful girl immediately increases testosterone secretion by 30%. In other words, the less around the beauties, the less testosterone drive!
Keep yourself in a sexy tone. Watch movies with erotic content, buy men's magazines, regularly attend dance floors, meet girls. The more friends you have, the better. Do not chase the number of sexual contacts. Even simple daily communication with girls increases testosterone secretion.
Douche with cold water . It is a proven fact that after such a procedure, the body increases testosterone. By the way, this method was discovered by chance. As early as the 19th century, loving high-school students for harassing high-school girls as a punishment were doused with cold water from a tub. So, after this procedure, their sexual ardor only increased. When scientists decided to investigate, it turned out that short-term exposure to cold water contributes to increased testosterone production. However, if the body is not affected by cold water for a short time, but longer, there will be no effect!
Smaller cosmetics. Advertising says that men also need all sorts of lotions and gels. There is nothing even to say about shampoos and shower products - everyone has them in a gym bag. In fact, it is better to dispense with a piece of natural soap, as various cosmetics, shampoos, bath foams, etc., contain so-called. Parabens (methylparaben, butylparaben, benzylparaben, etc.) These compounds have the unique ability to increase the production of estrogen in the male body and, accordingly, to reduce testosterone levels. By the way, parabens are also in toothpaste, so it is better to replace it with ordinary tooth powder.
Avoid polluted air. Scientists have somehow decided to measure the level of this hormone at several hundred petrol station workers in Iran. Gasoline is refueled there slovenly, it is spilled on the ground, and therefore there is a thick gasoline spirit at gas stations. It turned out that in comparison with other Iranians, testosterone refuelers are almost half as much. The same role is played by car exhaust. So settle down away from the gas line and less often sit under the open window. By the way, a car with a faulty or even absent cabin filter will also help reduce your testosterone levels. And standing in traffic over time will turn you into a solid impotent. Therefore, monitor the technical condition of your car and do not open windows when you are in traffic. Avoid polluted air and go out of town often.
Take natural stimulators of sex hormones: Tribulus Terrestris, Ecdysterone, Damiana, Eureka, Forskolin, ZMA.
Remember : the more testosterone in your blood, the more energy, training drive, muscle mass, strength, sexual desires and, ultimately, the desire to live.
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