Testosterone is a powerful hormone that provides numerous benefits, such as an increase in libido and muscle growth. For that reason, maximizing testosterone levels can boost overall health. Luckily, increasing testosterone levels can be done by adding or subtracting a few elements to your diet and training.
Have a Glass of Milk
In a study published in "Biological Trace Element Research," researchers placed subjects into the following three groups: non-exercising subjects receiving 35 mg of calcium per kg of body weight; exercising subjects ingesting 35 mg of calcium per kg of body weight; and exercising subjects without calcium supplementation.
Exercising subjects trained for five days for 90 minutes per session. Testosterone levels were sampled before and after supplementation, at rest and following training sessions. Scientists concluded that calcium supplementation increased testosterone in training and non-training subjects. Furthermore, an increase in testosterone was greater in exercising subjects taking calcium supplementation.
Perform High-Intensity Resistance Exercise
Research shows that exercise intensity affects testosterone production. A study published in the "Journal of Applied Physiology" had subjects perform the bench press for five sets to failure, using a 10-repetitions maximum load. They did jump squats for five sets of 10 repetitions using 30% of each subject's one-rep max squat load. Researchers then examined post-exercise testosterone levels. They reported that there was a significant increase in post-workout testosterone levels.
Eat a High-Fat, Low-Fiber Diet
A study examined the effects of a high-fat, low-fiber diet compared to a low-fat, high-fiber diet on testosterone levels. Subjects followed a high-fat, low-fiber diet for eight weeks, and then switched to a low-fat, high-fiber diet. The "Journal of Clinical Endocrinology and Metabolism" reported that subjects' testosterone levels dropped by 12% when they changed to a low-fat, high-fiber diet.
Therefore, keeping a high fat intake while ingesting a moderate amount of fiber can improve testosterone. Don't avoid fiber completely, since it is needed for proper bowel movement and intestinal function.
Limit Alcohol Consumption
Research shows that alcohol has negative effects on testosterone levels. According to Bone, consuming 24 g of alcohol per week was associated with a drop in free and total testosterone concentrations. Consider limiting alcohol in order to maximize your testosterone levels.
References
- Biological Trace Element Research: Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation
- Journal of Applied Physiology: Testosterone and cortisol in relationship to dietary nutrients and resistance exercise
- Journal of Clinical Endocrinology and Metabolism:Low-fat high-fiber diet decreased serum and urine androgens in men
- Bone: Effect of alcohol consumption on bone mineral density and hormonal parameters in physically active male soldiers
