Testosterone is a hormone found in both men and women, but is more common in males. The anterior pituitary gland releases luteinizing hormone, which stimulates the testes to produce testosterone. It is responsible for the development of secondary sex characteristics, including muscle mass, armpit hair and genital growth. Testosterone also regulates the libido. Evidence hints that tweaking your training, dietary and supplementation regimen can have positive effects on testosterone production in your body. Consult your health care provider before taking any supplements.
Step 1
Perform resistance exercise. Lifting weights might boost testosterone levels, according to a study conducted by lead author Jeff Volek and fellow researchers from Pennsylvania State University. Scientists examined the effects of weight training on testosterone levels in men. Subjects had their testosterone levels measured before and after weight training. The report, which was published in the August 1996 issue of the "Journal of Applied Physiology," revealed that high-intensity resistance exercise increased testosterone levels post-workout.
Step 2
Follow a high-carb diet. Researchers from the University of North Carolina investigated the impact of different amounts of carbohydrates on testosterone levels. Subjects followed a low- or high-carb diet while performing intense resistance exercise training three days a week. At the end of the study, which was reported in the April 2010 issue of the "European Journal of Applied Physiology," subjects following the high-carb diet had higher testosterone levels compared to participants adhering to a low-carb diet.
Step 3
Take 200 to 400 mg of caffeine one hour before weight training. Caffeine supplementation might have beneficial effects on testosterone levels, according to a study conducted by researchers from Horticulture and Food Research Institute of New Zealand. They discovered that participants taking 200, 400 or 800 mg of caffeine an hour before resistance exercise experienced increases in testosterone. However, the study also revealed that participants taking 800 mg of caffeine also increased cortisol, a hormone that reduces testosterone effects. They concluded that it is best to ingest 200 to 400 mg of caffeine in order to increase testosterone while keeping cortisol levels at bay.
References
- Journal of Applied Physiology: Testosterone and cortisol in relationship to dietary nutrients and resistance exercise
- PubMed: Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training
- PubMed: Dose effect of caffeine on testosterone and cortisol responses to resistance exercise
