Milk & Testosterone

If you want to improve your body composition working out is crucial, but you can also enhance your results through your nutritional choices. All foods affect your body differently, and some foods can promote beneficial hormonal responses. For example, milk offers some nutrients that may encourage increases in testosterone, which can help you gain muscle and shed fat.

Fat

While reduced-fat and lower calorie varieties of milk are available, consuming whole milk may be preferable for boosting testosterone. Regular milk is high in fat, with about 8 g per cup, and research published in the December 1996 edition of "The American Journal of Clinical Nutrition" found that increased fat intake spurred increases in testosterone levels.

Carbohydrates

Milk is rich in carbohydrates, with about 12 g per cup. Carbohydrates are beneficial because they provide your body with energy, and they may also elicit beneficial hormonal effects. According to a study from the April 2010 edition of "European Journal of Applied Physiology," increased carbohydrate intake after workouts increased testosterone levels.

Fiber

Milk contains no dietary fiber, a nutrient that promotes satiety and can encourage regular bowel movements. While it does offer benefits, fiber appears to inhibit testosterone increases; a study from the December 1996 issue of "The American Journal of Clinical Nutrition" notes that decreased fiber intake led to increased testosterone levels.

Vitamin D

Milk is rich in vitamin D, a vitamin not present in many other foods. Vitamin D helps your body absorb calcium, and research indicates it may also have hormonal effects. A study from the March 2011 issue of "Hormone and Metabolic Research" found that vitamin D intake promoted increased levels of testosterone.

References

• USDA: National Nutrient Database
• "The American Journal of Clinical Nutrition"; Effects of Dietary Fat and Fiber on Plasma and Urine Androgens and Estrogens in Men: A Controlled Feeding Study; J.F. Dorgan, et al.; December 1996
• "European Journal of Applied Physiology"; Influence of Dietary Carbohydrate Intake on the Free Testosterone: Cortisol Ratio Responses to Short-Term Intensive Exercise Training; A.R. Lane, J.W. Duke, A.C. Hackney; April 2010
• "Hormone and Metabolic Research"; Effect of Vitamin D Supplementation on Testosterone Levels in Men; S. Pilz, et al.; March 2011