You need to maximize your testosterone to build muscle, so you need to fuel your body with high-testosterone foods. Find out which foods to pack into your nutrition program for optimal results.
Natural Testosterone Sources
Testosterone levels usually peak when you are in your early 20s, then dip as you reach your 30s. Levels of this hormone in men are much higher than in women – a fact well illustrated in male physique. Quite simply, the more testosterone you have, the easier it will be for you to build muscle.
Most men who want increased mass of lean muscle make the mistake of relying on supplements to ramp up testosterone levels. While supplements can help you grow muscles, natural foods have their merits too. Research shows that there are many dietary options that contain enough testosterone to help fuel muscle growth without health risks. Here is a list of the best testosterone-boosting foods for bodybuilders.
#1. Egg Yolks
If you want to accelerate muscle growth as you work out, you should consider eating more egg yolks. Although you may be cutting down on fat levels, studies have shown yolk to contain more nutrients than egg white. Egg yolk contains the t-boosting micro-nutrient vitamin D3. Supplementing your diet with egg yolks will increase your total and free testosterone levels considerably.
Seafood is another great testosterone booster. Shrimp has been found to contain high levels of vitamin D, that is associated with increasing testosterone levels. During the winter gloom, vitamin D levels tend to drop. This is the right time to increase your shrimp intake, especially if you do workouts on a regular basis. Other excellent sources of vitamin D from seafood include mackerel, free range eggs, salmon, sardines and cod liver.
#2. Pumpkin Seeds
Pumpkin seeds are an excellent source of zinc and can be used to build lean muscles. Zinc mineral is known to play a significant role in various enzymatic reactions in the body. Some of these reactions are involved in the production of testosterone. Studies have shown that men with lower zinc intake have lower levels of testosterone compared to men with high levels of zinc. Instead of taking some zinc supplements, consider adding more pumpkin seeds to your diet. The zinc-rich seeds can be added to foods like yogurt, oatmeal, salad and into some protein shakes.
Coconut plays a significant role in boosting your testosterone levels. Coconut oil contains high levels of saturated fats which can be used to produce more testosterone. For men looking to build lean muscle, taking coconut will keep your testosterone levels high without posing any health risks.
During intense workouts, testosterone cortisol levels spike, leading to low levels of testosterone in the body. High-potent antioxidants from strawberries help mitigate this effect, allowing testosterone levels to remain high.
#5. Wheat Bran
Rich in fiber, bran can significantly increase your testosterone levels. Wheat bran is an excellent source of magnesium, which plays a role in the production of testosterone. If paired with high-intensity exercises, wheat bran significantly increases production of testosterone leading to a massive build-up of leaner muscles in men. Wheat bran can be added to foods like pancake butter, oatmeal and some protein shakes. Other excellent sources of magnesium include almonds, cocoa powder, peanut butter, beans and sunflower seeds.
Build Up Your Testosterone
There are many benefits of taking testosterone through foods instead of buying supplements from your local store. Foods rich in testosterone usually pose no health risks, and can help you achieve continued muscle growth in the most natural way possible.