Testosterone & Muscle Growth
Testosterone is the anabolic
hormone that supports muscle growth, and the levels found in the human body vary
from person to person. Testosterone levels are much like metabolic rates in that
some people are just born with higher levels. In order to gain more muscle mass,
you need to protect these testosterone levels from falling. When this happens,
you shift from sustaining that anabolic environment that allows you to more
easily add muscle mass.
You can understand why
maintaining these levels is one of the best ways to help build and maintain
muscle mass. That’s why the strategies for enhancing testosterone are similar to
those for building muscle.
Maintaining testosterone levels
means you need to eat a diet rich in the protein that comes from meat sources.
Vegetarian diets have been shown to cause drops in testosterone levels, as meats
contain many minerals that support testosterone. For all the bad press that red
meat has gotten, eating lean red meat a few times a week is not only good for
you, but it also contains high levels of zinc, a mineral that supports
While simple carbs are often
frowned upon in the fitness world, there are a few exceptions where these are
welcome, and needed, by our bodies. A post workout meal should include simple
carbs, which will help spike your insulin and put your metabolism into a
muscle-building state. Additionally, these kinds of carbs suppress cortisol,
which tears down muscle tissue and decreases testosterone.
You can protect your
testosterone levels before your workout by consuming whey protein and glutamine.
Studies have shown that digesting these pre-workout helped sustain testosterone
levels throughout activity. These should be consumed roughly 45-minutes before
training, as they’re slower burning carbs.
Boosting your Vitamin C intake
isn’t only good for our immune system; it’s also a great fighter of cortisol
levels. As indicated, high cortisol levels mean lower testosterone levels.
Having orange juice with breakfast not only stimulates your metabolism for the
day, but also starts you off right with tools meant to protect your muscle
Overtraining is another
testosterone killer. Too much working out without enough rest will also boost
your cortisol levels and lower your testosterone. You’ll stop seeing gains and
start gaining weight instead of muscles.
Testosterone is key to muscle
building and protecting the levels you have is vital to building new muscle.
Keep these tips in mind to put yourself on the right road to muscle building