Nutrition

Natural testosterone boosters

هرمون التستوستيرون

Testosterone is one of the essential hormones in stimulating muscle building. In this article, we explain a set of simple natural methods that can be followed to increase testosterone in the body, which increases muscle mass building, apart from using hormonal injections.

1-What is testosterone?
Testosterone is known as the male hormone. Although it is present in small quantities in women, it is released in larger quantities in men.

Testosterone plays important roles in the body, such as strengthening bones, increasing muscle mass, and controlling body fat levels. It is always preferable to increase the levels of this hormone naturally, away from hormonal supplements and injections.

2-Methods to increase testosterone naturally
Get enough hours of sleep
Lack of sleep causes a number of health problems, and also leads to low testosterone concentrations and weight gain.

Sleeping for a short period of time, such as 4-5 hours, can lead to a decrease in testosterone concentrations by 15%. Sleeping for 7-10 hours at night on a daily basis is an appropriate period to maintain high concentrations of testosterone in the body.

Do resistance exercises
Practicing resistance exercises, such as lifting weights, can increase testosterone levels within 15-30 minutes after exercising, but care must be taken not to over-exercise because it leads to adverse results.

Many scientific studies have indicated that people who exercise regularly have high concentrations of testosterone, and that taking caffeine and creatine supplements along with exercise can enhance testosterone levels.

Weight control and healthy eating pattern
Excess weight (in the form of fat) is linked to a group of chronic diseases such as cardiovascular disease and type 2 diabetes, and leads to lower testosterone concentrations in middle-aged and elderly men.

Scientific research has shown that obese people have lower concentrations of testosterone, so trying to burn fat is directly linked to higher concentrations of testosterone.

Regarding the diet pattern, you must eat a sufficient amount of protein to help in weight loss, in addition to eating healthy carbohydrates before exercise, as they help improve testosterone levels during resistance exercises, especially from a natural source such as whole grains, and rely on sources of healthy fats rich in omega-3 acids such as Olive oil and fish.

3-Nutritional elements that enhance testosterone levels
Vitamin D
Scientific studies have indicated that taking vitamin D for a full year leads to an increase in testosterone in the body by 20%. The body naturally obtains this vitamin when exposed to sunlight, in addition to its presence in a few types of foods such as salmon, tuna, cheese, egg yolks, and nuts. If it is deficient, you can take vitamin D supplements.

Zinc
Zinc deficiency leads to a decrease in testosterone concentrations. Zinc is one of the elements that the body loses when sweating, so athletes who suffer from excessive sweating may have a zinc deficiency. Zinc can be obtained from eating many foods such as legumes, seafood, chicken meat, and whole grains.

Magnesium
Obtaining the required daily intake of magnesium leads to maintaining high concentrations of testosterone, and magnesium also helps transform vitamin D into its active form in the body.

Magnesium is one of the elements that the body also loses when excessive sweating, such as zinc, as happens to some athletes. Leafy vegetables such as spinach, in addition to whole grains, legumes, and nuts, are good sources of magnesium.

There are commercial supplements that enhance testosterone, such as aspartic acid supplement, but they do not have a testosterone-raising effect, according to many scientific studies. There are also foods that reduce cholesterol, such as soy, alcoholic beverages, and prepared foods.

Finally, we note that a balanced diet, exercise, and getting a sufficient number of hours of sleep are among the most important ways to maintain high and desirable levels of testosterone.

Next Post in 20 seconds

You have visited 0 post(s)

  • What type of protein absorbs the fastest?What type of protein absorbs the fastest?
    The sources of foods that protein comes from vary, and protein supplements also differ in their types and speed of absorption by your body. In this article, we will learn about the types of protein and which one is absorbed faster.   Speed in performance, organization, and results! To achieve …
  • Your Ultimate Guide to Finding the Perfect Fit for Fitness SuccessYour Ultimate Guide to Finding the Perfect Fit for Fitness Success
    When it comes to indoor cardio workouts, treadmills have long been a popular choice among fitness enthusiasts. Whether you're an avid runner or prefer brisk walking, having a treadmill at home provides a convenient and effective way to stay active.
  • Important tips to avoid mistakes and problems in back exercisesImportant tips to avoid mistakes and problems in back exercises
    Exercising the back muscle is one of the most difficult exercises compared to the rest of the muscle groups in your body, because you cannot see the muscle during the exercise. Most bodybuilders believe that they are exercising the back in an optimal way, but in reality they are exercising …
  • Increase growth hormone GH naturallyIncrease growth hormone GH naturally
    Growth hormone (GH) is produced in your body by the pituitary gland, and its highest secretion rate is in the early stages of your life to support all the stages of growth that your body needs, as it supports the growth of skeletal muscles, bones, and muscle tissue, in addition …
  • Hany Rambod’s secrets to pumping up your leg musclesHany Rambod’s secrets to pumping up your leg muscles
    In a training session with world champion Chris Bumstead, international coach Hany Rambod, famous in the sport of bodybuilding, provides some tips and secrets for obtaining huge leg muscles. Next Post in 20 secondsNext PostYou have visited 0 post(s)
  • Enhance Your Mobility: 8 Essential Exercises for Injury Prevention, Recovery, and PerformanceEnhance Your Mobility: 8 Essential Exercises for Injury Prevention, Recovery, and Performance
    Mobility exercises are a cornerstone of any well-rounded fitness routine, offering a plethora of benefits ranging from injury prevention and improved recovery to enhanced athletic performance. Whether you’re an athlete or simply aiming to maintain a healthy, active lifestyle, incorporating mobility exercises into your regimen can significantly impact your overall …
To Top