Human growth hormone is a protein hormone released from the pituitary gland that plays a crucial role in human growth and reproduction. It increases muscle mass and decreases body fat. On top of that, growth hormone also has anti-aging properties. Besides growth hormone replacement therapy, tweaking your nutrition, training and supplementation program can be beneficial for improving growth hormone levels.
Perform Aerobic Exercise
Aerobic exercise might stimulate growth hormone output. Researchers from Oxford Medical School in the United Kingdom examined the relationship between physical exercise and growth hormone levels in older men. Scientists found that subjects who performed aerobic exercise had higher growth hormone levels compared to sedentary males of the same age. Researchers stated that regular exercise might prevent the normal decline in growth hormone associated with aging, according to findings reported in the December 1999 issue of the journal "Clinical Endocrinology."
Avoid Carbs Before Bed
Shaonin Ji led a team of researchers from the University of Alabama at Birmingham who studied the relationship between insulin and growth hormone levels. They discovered that insulin in the blood inhibits growth hormone secretion from the pituitary gland, according to research reported in the May 1999 issue of the "Journal of Biological Chemistry." Before bed, avoid insulin-producing carbs, which can disrupt the amount of growth hormone released during sleep.
Supplement with Melatonin
Melatonin, a hormone released by the pineal gland, might increase growth hormone during exercise. Researchers investigated the effects of melatonin supplementation on exercise-induced growth hormone secretion. Participants were assigned to receive melatonin or a placebo while performing bicycling exercise. At the end of the study, researchers found that the melatonin group experienced a greater increase in growth hormone post workout compared to the placebo group, according to findings reported in the March 1999 issue of the journal "European Journal of Endocrinology." Consult with your doctor before taking any supplements.
References
- PubMed: Relationship of physical exercise and aging to growth hormone production
- Journal of Biological Chemistry: Insulin Inhibits Growth Hormone Signaling via the Growth Hormone Receptor/JAK2/STAT5B Pathway
- European Journal of Endocrinology: Exercise-induced GH secretion is enhanced by the oral ingestion of melatonin in healthy adult male subjects
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