If you are not satisfied with the size of your muscles, it takes too much time to develop new muscles, muscle strength is not enough and/or sex drive and stamina are poor, it’s time to make some efforts to change the situation for better.
It means that you should think of elevating your testosterone levels. The best way to do this is to stimulate natural testosterone secretion. For this purpose, you can just use natural testosterone boosters. However, it will be much more effective if you start fixing the problem by adding testosterone boosting foods to your daily diet.
These foods are as follows.
Seafood is packed with a variety of polyunsaturated fatty acids which are famous for their ability to stimulate testosterone secretion. Valuable fatty acids strengthen circulatory system, lower the probability of atherosclerosis, and stimulate brain and cardiovascular functions. Also, these acids work by enhancing testosterone transportation throughout the body. In addition, seafood contains much vitamin A, vitamin E, proteins, keratin, selenium, and zinc indispensable for testosterone secretion.
To elevate testosterone levels, it’s recommended to include oysters, tuna, salmon, anchovies, shrimps, crabs, sardines, trout, molluscs, rockfish, and mackerel to your nutrition plan. It should be noted that oysters are the leader among testosterone-stimulating foods since they are the highest in zinc.
Meat delivers essential proteins without which the body can’t build new muscles and synthesize hormones such as testosterone. Moderate consumption of low-fat red meat is not fraught with the upsurge of cholesterol. Instead, it will supply natural protein used as a valuable building material. By the way, red meat is very helpful to the sportsmen who aspire to develop big muscles within a short period of time.
You will take the greatest advantage of red meat if you add a very small amount of salt to it. Thus, it’s even more preferable to use spices including turmeric, cardamom, curry, and red pepper instead of salt. It’s better to avoid fat meat such as pork.
Cruciferous vegetable are extremely rich in antioxidants, fiber, and vitamin C. Also, they are known for their high potential to tackle the issue of insufficient testosterone secretion.
In particular, collards, cabbage, cauliflower, broccoli, and Brussels sprouts contain many compounds which suppress estrogen synthesis in men. As a result, testosterone levels grow. This is crucial for the flawless brain work, fast muscle size gains, and improved sexual function.
If you are going to complement your diet with cruciferous vegetables, be aware that the cooking method doesn’t play an important role. Here the main thing is to consume really organic vegetables which don’t contain unsafe synthetic substances able to provoke a hormonal imbalance.
Red Palm Oil
Small red palm fruit is filled with a wide spectrum of significant micronutrients and vitamins. Thus, a high amount of vitamin E, vitamin A, and medium chain triglycerides promotes growth of testosterone levels in men with low hormone levels.
The mentioned fats give a boost to metabolism and can normalize hormone levels because they activate not only testosterone production, but also human growth hormone secretion.
In addition, a high content of vitamin E and vitamin A ensures the improvement of cardiovascular system and helps cope with inflammatory processes in the body.
The best way to consume red palm oil is to eat it with salads. The daily consumption of this oil should vary from 1 to 3 tablespoons.
Pumpkin seeds contain a very high amount of zinc. This mineral is sure to help you maintain immune system functions on a proper level and support trouble-free testosterone synthesis in your body.
It’s possible to eat pumpkin seeds by themselves or add them to various salads, stir-fries, and porridge oat depending on your tastes and preferences.
The daily consumption of pumpkin seeds should be about 30 grams. This amount of seeds will provide you with 15% of zinc your body requires on a daily basis.
Eggs are a treasure trove of good cholesterol, protein, and lutein which have a proven ability to successfully deal with the problem of low testosterone.
Not everybody knows that cholesterol participates in the regulation of testosterone secretion in men. In fact, it can’t directly influence on the process of hormone synthesis. However, when saturated fats and simple carbohydrates enhance the each other’s effects, they promote the increase in testosterone levels in men.
But you should be careful with egg consumption for raising testosterone if your cholesterol levels are far from normal.
Protein consumption is a key condition for each athlete, especially when it comes to endurance training. That’s why soy protein will do a great favor to your overall athletic performance.
It is a plant-obtained protein of superior quality which delivers all essential amino acids required for protein production in the body. Its properties can be compared to animal protein.
Soy protein is a perfect choice for vegetarian and vegan athletes, as well as for lactose intolerant people, who need a replacement option for meat and dairy products in order to ensure a flawless muscle-building process. And though it can’t ensure very prompt muscle growth as opposed to animal protein, it still effectively copes with this task. Thus, according to the study, soy protein is able to increase lean muscle mass. Another study demonstrated that soy makes muscle mass grow especially effectively in combination with highly-intense workouts. In addition, it was found out that soy supplies the bodies of athletes with some crucial antioxidants.
Soy protein is much more helpful for female athletes than for male athletes because it is filled with phytoestrogens. This protein helps female athletes overcome and ease the symptoms of Female Athlete Triad Syndrome.
This is an animal-based protein. The cow’s milk is actually a source of this protein. It is loaded with all 9 of the essential amino acids which the human body is not able to synthesize on its own and needs to get from external sources.
This is a fast-acting protein. Its digestion occurs very quickly, meaning that protein production in the body starts almost immediately. In fact, this protein is known for the quickest absorption rate comparing to all other existing proteins. This property of whey protein enables the athletes to promptly rebuild the muscles soon after the protein intake. It means that whey protein is equally effective for the pre-workout phase since it is used by the body instantly and for the post-workout phase since it successfully recovers the muscles. So, this protein is very helpful on each stage of your muscle building process.
Whey protein not only increases muscle size, but also improves strength. Becoming stronger and obtaining bigger muscles, you will be able to give a powerful boost to your overall athletic performance. You will take the greatest advantage of this protein if you are engaged in endurance training.
Also, whey protein belongs to the proteins which don’t contain many carbohydrates. So, being a low calorie protein, it is very suitable for the athletes who run a cutting cycle.
Branch Chain Amino Acids (BCAA)
These amino acids are 3 of 9 essential amino acids which can’t occur in the human body by themselves and have to be delivered to the body with foods. BCAAs include valine, leucine, and isoleucine.
BCAAs are most widespread for muscle mass development. Thus, leucine which is one of BCAAs triggers the mechanism that intensifies muscle protein production. Muscle building process is impossible without proper protein synthesis. According to the study, the supplementation with BCAAs after resistance training contributed to the 22% enlargement of muscle mass.
The studies indicated that BCAAs reduce muscle pain after exercises. In particular, BCAAs make the duration and intensity of delayed onset muscle soreness (DOMS) decline. This is possible because BCAAs lower protein breakdown while working out and cut creatine kinase levels which raise during muscle damage.
Exercise-induced fatigue is one more problem which the athletes face. And BCAAs help successfully solve this problem. The studies demonstrated that these amino acids enhance mental focus during workouts and decrease fatigue which accompanies exercises.
In addition, BCAAs effectively serve for the prevention of muscle breakdown and wasting.