This week we bring you guest writer Mehmet Edip, fitness writer for Muscle & Fitness and Men’s Physique publications. Mehmet is a Powertec ambassador and former Gaspari UK advocate. He has competed in several bodybuilding and fitness competitions and holds the title of Musclemania model Britain 2010. Read his blog post below on ways to increase testosterone levels naturally!
Guest Writer – Mehmet Edip
What are the benefits of increasing your testosterone levels? A majority of guys who are regular gym goers will know that increased testosterone levels will include lean muscle mass, reduce body fat and increase bone density, a study 2007 proves this as a study was published that showcased this fact when HIV positive obese men were given testosterone therapy.
The body produces testosterone in both men and women to regulate body mass, work with other hormones and control sex drive.
In men testosterone is produced in the testes and it contributes to the distribution of fat and red blood cell production, but testosterone levels start to decrease after the age of 30 at around 1% a year.
But you can increase your testosterone levels naturally via your diet. Some of the benefits of increasing your test levels will be improvement in your body composition, increased energy levels, increased libido and improved sleep quality.
Testosterone production is highly dependent on the availability of vitamin B (B1, B6, B12, niacin and folic acid), foods high in vitamin B comprise of seafood, eggs, avocados, beans, leafy green vegetables, whole grains and dairy products. Vitamin B complex is known to keep the hormones in the body balanced.
Foods high in zinc also play a major factor during testosterone production, and foods such as meat, beans, nuts, brown rice, turkey, milk and oysters are beneficial.
Foods rich in vitamin A may help bolster testosterone levels. Foods such as spinach, carrots, apples, pineapples and red peppers can help. Vitamin A ensures that the reproductive system is healthy and that the testes can produce testosterone.
I am going to list the top 8 testosterone increasing foods that will help your gains in the gym as well as helping you live a healthier life:
- Red Meat: Red meat is high in protein and zinc and is beneficial for testosterone production. The zinc from this protein source is most readily absorbed by the body. Red meat also contains high levels of saturated fat (so don’t over indulge).
- Eggs: Eggs are a good source of protein and contain vitamins B5 and B6. A recent study showed that excess cholesterol in egg yolks is not as harmful as previously publicised and food containing cholesterol is a good source for test production as testosterone is synthesised from cholesterol.
- Salmon and Oysters: Oysters are a great source of zinc, magnesium and selenium which is beneficial in hormone production. Oily fish such as salmon is high in protein and also contain vitamin B, E and A.
- Broccoli: Too much oestrogen in the body can lead to a build up of fat storage and interfere with muscle growth. Broccoli contains food compounds that help reduce oestrogen levels.
- Garlic: Garlic inhibits cortisol, as this hormone actually help break down muscle tissue. Garlic also enhances test levels.
- Nuts: Almonds and walnuts are packed with amino acids such as arginine. This helps improve blood flow and they are also high in monosaturated fats which helps with maximising test levels.
- Bananas: They contain B vitamins, bromelain enzyme, and potassium which helps boost your test levels.
- Essential Fatty Acids (EFA’s): Diets low on fats such as Omega 3 can have a negative effect on testosterone production. Fats are transported to the liver which assists in hormone production, and Omega 3 helps encourage healthy circulation.
Other foods which can also boost test levels:
- Brown Rice: contains zinc.
- Asparagus: full of vitamin E, which stimulates test production.
- Beans: full of zinc, also high in protein, high in fibre and low in fat.
Testosterone effects women as much as men and women low in testosterone can often feel tired, and can also lead to mood swings. Women can raise their test levels by adding the food in the list above to their daily diet.
A study at Pennsylvania State University supported studies which claimed that high test levels may lead to lower blood pressure, stronger immune system and reduced risk of heart disease.
But it has also been claimed that a side effect of your body producing too much testosterone is that it can cause your body to produce too many red blood cells, which can essentially lead to heart disease.
If you are in fact attempting to increase your testosterone levels then you should avoid the following:
- consuming too much protein (as it will be excreted via urine), attempt to consume no more than 1g of protein per pound of body weight.
- carbohydrates high on the GI (Glycemic Index table), this will increase weight gain and increase fat lipid build up.
- foods rich in simple sugars, these foods increase insulin, cortisol and levels and this has a negative impact on test production.
- avoid eating too much fat, saturated fats can lower testosterone production.
Be sure to read my weekly training articles on http://www.muscleandfitness.com/ and monthly nutrition, diet articles on www.mensphysique.com. Here is my profile on RX muscle: http://www.rxmuscle.com/contributing-authors/5706-biography-of-mehmet-edip.html
Titles and achievements:
2011 – Venice Beach International Classic – 2nd Place
2010 – UKBFF Mr Hercules Classic class – 3rd place
2010 – UKBFF British Championships Classic class – top 10
2010 – UKBFF Bedworth Classic class – 1st Place
2010 – Musclemania Model Britain – 1st Place
2009 – FAME Fitness Model – 2nd place
‘Like’ Mehmets Facebook page: www.facebook.com/MehmetEdip.fitnessModel.Athlete
Follow Mehmet on Twitter @The_MehmetEdip
Fore more Testosterone Boosting Supplements check out http://www.gnc.co.uk