In addition to being essential for human development, both men and women, testosterone is a hormone closely related to physical activity and exercise. And despite the differences between an assiduous gym and a marathon runner, the incidence of this hormone is a matter that should worry both equally testosterone boosting foods.
The testosterone is the hormone responsible for increasing muscle mass, bone density, strength, libido, fertility and energy. But how does it influence physical performance?
According to the scientific community, testosterone helps increase muscle mass , aggression (which makes you more competitive), the strength of your muscles and decreases the fat that is deposited in them. It also increases the production of hemoglobin (protein on which depends the oxygen transport capacity in the blood), which gives more resistance when exercising, especially those aerobics such as running, cycling, some gym classes and swimming, among others.
Some studies, such as those of Wheeler and Col in 1994, showed that short high-intensity exercises are associated with an increase in blood levels of total testosterone in man. When it comes to long-term exercises that end in exhaustion, instead, we have shown that the initial response of testosterone increase is followed by a marked decrease in it (González, 1992).
Hence, it is important to consider testosterone both to develop muscles in the gym, and to recover the levels lost in extensive and strenuous activities such as the marathon.
What foods can improve testosterone production?
To increase production, it is necessary to consume foods rich in: Zinc, Omega 3, vitamins A, B, C, D and E. It is also essential to lower the level of stress, sleep at least 6 to 8 hours a day and exercise to maintain lowers body fat, because it has harmful effects on the production of the hormone.
Pay attention to some of the foods that help you to produce it effectively.
1.- Oysters: Its high zinc content raises testosterone levels. They are also a good source of magnesium , phosphorus, proteins, vitamins, iron , copper, manganese and selenium.
2.- Avocado: Contains high levels of folic acid and acts as a precursor to the production of androgens, among which is testosterone.
3.- Red meat: This is one of the best producers of testosterone. You can also use your lean version, which contains fat in small amounts and helps the production of the hormone, without harming the rest of the body. The meat also contains protein, iron, magnesium and zinc .
4.- Egg: Its high content of cholesterol helps to produce it. In addition, eggs are a good source of vitamin D.
5.- Bananas: Rich in vitamin B and potassium , key elements for the healthy production of hormones in man.
6.- Porotos: They are an excellent source of zinc, which helps increase testosterone.
7.- Broccoli: Helps lower estrogen production, which is directly related to the increase in testosterone, since as estrogen increases, testosterone decreases.
8.- Garlic: Contains an element called “diallyl disulfide”, which stimulates the production of testosterone in the body.
9.- Tuna and Salmon: These and other fish high in omega 3 , help to counteract the effect of SHBG, which is a hormone that decreases the production of testosterone in the body and causes the decrease of sexual desire.
10.- Poultry: They are a high source of protein and their cholesterol levels are low, so it is an effective food, but healthier.
You have to take into account that it has been shown that overweight in men lowers the level of testosterone they produce, so you must take care of the quantities and quality of the food you are consuming. So you can have adequate levels of testosterone to support your workouts.