Increase testosterone is probably the greatest wish of every man, not just in bodybuilding sport. Testosterone ensures huge muscles and makes you male and strong. It controls your libido and your potency and transforms you into a true god of love. Testosterone makes you a true man. Testosterone is involved in many tasks in the body for your health. Learn all about the benefits for your health and your workout, why it comes to a lower testosterone level and how you can increase testosterone naturally in this blog.
What is testosterone
Testosterone belongs considered biologically to the androgens. The so-called male sex hormone is involved in many important processes in the body. Thus, the messenger provides the typical male appearance, a deep voice and stronger body hair. But testosterone can do much more. The „potency hormone“ strengthens the bone density and new bone formation, regulates the fat and sugar metabolism, activates the sebaceous glands of the skin and ensures the proliferation of red blood cells. In addition, it increases the performance, and ensures a risk and fighting ready appearance. A very clear reason why testosterone is so popular is its direct relationship with muscle building.
Increase testosterone for big muscles
Testosterone, Growth Hormone and IGF-1 (Insulin Like Growth Factor 1) are responsible for protein synthesis and muscle building. Direct stimulation of muscle protein synthesis by testosterone causes an increase in muscle size and muscle strength. This effect is increased by simultaneously training the affected muscle groups through physical activity. For this reason, athletes also unfortunately very often use anabolic steroids, the progeny of testosterone. Androgens such as testosterone and DHT directly affect the so-called neuromuscular transmission of excitation, the transmission of nerve signals to the muscle fibers, which leads to the activation of the respective muscle. Furthermore, testosterone stimulates growth hormone secretion and the formation of insulin like growth factor (IGF)1.
The risk of steroids
Athletes and bodybuilders who use testosterone and other anabolic steroids for a long time achieve a desired increase in muscle mass and muscle strength as well a simultaneous increase in cardiac muscle weight. If the heart muscle reaches a certain limit, the so-called critical heart muscle weight, this can lead to circulatory disorders in the heart muscle inner layers. The vascular blood flow can not keep up with the cardiac muscle weight gain. For this reason, even in competitive athletes under extreme stress the sudden cardiac death can occur.
How and where is testosterone production?
Testosterone is produced in the male mostly in the testicles in the so-called Leydig cells and to a small extent in the adrenal gland. Women also produce a small amount of testosterone in their ovaries and adrenal glands. The adrenal gland is a small gland located directly on the kidney. Apart from the name, she has nothing in common with the filtering process. Now it is also clear that women also produce testosterone. The small amounts compared to the men are the reason why women can not build up so much muscle, even if you train with heavy weights.
Causes of low testosterone levels
- Age, between 35-40 years decreases the Testoronproduktion
- Unbalanced diet
- Overweight, especially on the stomach
- Substance abuse, smoking and excessive alcohol consumption
- Too little exercise and or mental activity
- Diseases such as diabetes mellitus, high blood pressure, elevated blood lipid levels („cholesterol“) and metabolic syndrome
- Stress, mental problems
How can you increase testosterone?
Increase testosterone through nutrition
Diet is crucial for your testosterone production and should be balanced and nutrient rich. Sugar should only be consumed in moderation, if only to prevent weight gain. Make sure you eat enough healthy fats, as avocados, nuts, seeds and kernels.
Foods that should definitely be on the menu
- Fat fish
- Kernels and seeds
Increase testosterone through sports
Sport, especially weight training is the testosterone booster par excellence. During an intense workout, the production of testosterone is brutally stimulated. Now you also know why you should not skip leg training. Because such a large muscle can provide much more testosterone, as a relatively smaller arm muscle.
Increase Testosterone through recovery
Not enough sleep and too much stress can be a major cause of testosterone deficiency, it is important to ensure adequate recovery, regeneration and sleep. Go to bed early, ventilate your bedrooms and make sure it’s quiet.
Increase testosterone with supplements
Vitamin D also has a positive effect on testosterone production.
The mineral zinc starts the production of testosterone.
Tribulus is the absolute plant-based testosterone booster
The root maca is also a herbal testosterone booster, that has a lot of health benefits.