Found in both males and females, but primarily in males, testosterone is a hormone produced in the testes that provides numerous benefits. Besides increasing sex drive, testosterone stimulates the development of male sex characteristics such as facial hair and muscle growth. Although testosterone can be increased by weight training, it can also be enhanced by changing your diet. Research indicates that eating a sufficient amount of carbs, increasing dietary fat and limiting alcohol can improve testosterone production in the body.
Step 1
Eat 60 percent of total calories from carbs. In a 2010 study reported in the "European Journal of Applied Physiology," University of North Carolina researchers investigated the effects of carbohydrate intake on testosterone in subjects performing high-intensity exercise. They discovered that participants following a diet consisting of 60 percent carbohydrates had higher levels of testosterone than those adhering to a diet consisting of 30 percent carbohydrates.
Step 2
Increase monounsaturated and saturated fat intake. In a study published in 1996 in the "American Journal of Clinical Nutrition," Maryland researchers found that participants following a high-fat, low-fiber diet consisting of polyunsaturated and saturated fats, had significantly higher testosterone levels compared to those assigned a low-fat, high-fiber diet.
Step 3
Limit alcohol consumption. In a study published in 2009 in "Bone Journal," Indian researchers investigated the effects of alcohol on testosterone levels. They discovered that alcohol abstainers had considerably higher testosterone levels compared to those who consumed alcohol regularly.
References
- "European Journal of Applied Physiology"; Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training; Lane AR, et al.; April 2010
- "American Journal of Clinical Nutrition"; Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men; JF Dorgan, et al.; 1996
- "Bone"; Effect of alcohol consumption on bone mineral density and hormonal parameters in physically active male soldiers; Venkat KK, et al.; September 2009
