Testosterone is the male hormone, which stimulates muscle growth. The levels vary from person to person, like metabólicas.Asi rates as some people are endowed with a higher metabolic rate, some bodybuilders naturally have more testosterone than others.
must be taken into account the need to fully stimulate the muscles for growth, and then have to give them a chance to recover, because at this stage is that growth occurs.
seven tips Follow these basic tips to maximize hormone levels anabolic testosterone.
[1] Do not skimp on the meat
Research shows that, unlike a diet rich in meat, a vegetarian diet can cause decreased testosterone, and a high-fat diet promotes higher testosterone levels than a diet low in fat.
The meat contains cholesterol, a precursor of many hormones, including testosterone. Red meat is rich in zinc, a mineral needed to stimulate testosterone.
include meat in their diet at least two of its five or six meals a day to maintain levels of testosterone.
[2] Carbos after training
You should be aware that your workout meal should be rich in simple carbohydrates, about 5-6 grams (g) per kilogram of body weight.
This will help stimulate insulin, a hormone that stimulates the metabolism of muscle building.
The reason for the consumption of simple carbohydrates after exercise is the release of insulin, provides an environment that suppresses the hormone cortisol, a hormone that destroys muscle metabolism between doing that in catabolic conditions blocking the anabolic state . High levels of cortisol not only destroy the flesh, but also decreases testosterone. Adequate intake of carbohydrates in the post-training can help prevent high levels of cortisol, which helps recovery of testosterone levels.
[3] The use of whey protein (whey) glutamine before physical activity.
Whey one of the proteins easier to digest and rich in branched chain amino acids (BCAA).
Studies show that consuming BCAAs before exercise helps to maintain the strength and testosterone levels. In terms practical, 20 g whey provides about 7 grams of BCAA and an increase of 5 g of glutamine helps maintain the relationship controlled cortisol / testosterone.
Side whey protein (whey) and glutamine with a small amount of carbohydrates slowly release as oats and mix water, supplemented with other slow-burning carbohydrates.
Eat this meal about 40 minutes before training.
[4] Supplement (phosphatidylserine) PS
Phosphatidylserine (PS) is a supplement derived primarily from soybeans. The PS and other phospholipids found in cell membranes.
The PS has been shown to reduce high levels of cortisol during the exercise, promotion of homeostasis and preservation of the integrity of cell membrane proteins.
Take 800 mg (mg) a day before workouts to help control cortisol levels.
Again, keep low cortisol levels will remain high testosterone levels.
[5] Increase your intake of vitamin C
A survey showed that taking vitamin C supplements can help further reduce levels of cortisol. Take at least 500 mg of vitamin C in the morning with your first meal, and 500 mg at night with their third or fourth meal. In this way, minimize the peaks of the release of cortisol in your body.
[6] Do not overtrain
Did you know that overtraining is to enter?
If you follow a high calorie diet that includes at least two grams of protein per kilo of body weight per day and still can not grow, you are probably overtraining.
If your workouts are too long, more than an hour, is likely to have high levels of circulating cortisol. This, in turn, reduce testosterone, which hinders the growth maximum is trying to achieve.
may even be difficult to accept, but needs more rest, and make more intense routines but less repetitive, ie reduce the total training time.
If you do, you begin to notice increases in mass and improve vascularity. All this happens when you get lower levels of cortisol!
Thus increased levels of circulating testosterone.
SOURCE: http://www.ejerciciosconpesas.es/articulos/como-aumentar-la-testosterona-de-manera-natural/
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