The hormone testosterone is crucial to the growth and physical development of experience in our formative years, but this hormone plays a role in controlling these processes throughout our lives. Understanding the role of testosterone and the factors that affect its production can help strengthen the anabolic effects of this hormone and help you reach more in your training.
The role of testosterone for our body
Testosterone is most closely linked to hormones in the body’s muscles and to measure its concentration, researchers have suggested ways to assess the body’s anabolic (muscle build) condition. Testosterone can act directly or indirectly on muscle tissue; It can affect growth hormone responses and instead affect protein synthesis.
Testosterone can adapt to the nervous system which improves productivity, makes you gain more weight during training
Testosterone itself acts directly on muscle tissue to stimulate changes in size and energy. Increasing testosterone levels suggests greater potential anabolic and related benefits.
How to increase testosterone levels
At least, there are five natural ways to increase your testosterone levels. Let’s review them one by one below
High-intensity aerobic exercise
Increased testosterone levels were observed in high-intensity aerobic exercise, but this type of training is usually associated with a reduction in muscle fiber size and an increase in testosterone may reflect the body’s attempt to combine protein synthesis with protein loss. High-intensity aerobic training, although resulting in increased testosterone levels, should be reduced if the overall goal is to increase muscle size and strength.
The body adapts as a stimulus and whenever the stimulus is presented the resulting effect is reduced, ultimately leading to a plateau in training. The same principle applies to hormone release, if the same exercise and weight are the use of the results will be limited. Separate the exercises, the angles and weights used to stress a large amount of muscle fiber throughout the entire period of training, maximizing the chances of hormone secretion and thus winning.
Some supplements lead to an increase in testosterone production and are ideal for those who want more energy and strength. Excessive training can wash away the ripple effect and is often associated with reduced performance. Testosterone levels may drop during periods of excessive training, which increases the likelihood of a lack of results and resistance to your gains from training. Make sure you allow adequate rest between workouts involving the same muscle groups, and use ultracore periodic cycles of intensity, and amount of training, and allow for recovery weeks every 6-8 weeks.
Your workout at the moment can also affect the amount of testosterone. In men, morning levels are usually higher and fall throughout the day. Since the formation of intense resistance can increase testosterone levels, a morning workout will obviously increase this level, however, day-to-day training may be more effective in raising overall testosterone levels throughout the day.
Your lifestyle can also affect testosterone production.
Stress stimulates cortisol, a hormone that can lower testosterone levels. Cortisol levels are usually tested by enzymes (11 beta-HSD) but the amount of cortisol suppressed during stress can exceed its capacity, leading to a decrease in testosterone levels. Studies have shown that the higher the level of cortisol, the lower the level of testosterone, which emphasizes the importance of keeping stress to a minimum.
Smoking and alcohol consumption both reduce testosterone concentrations so cut them out of your lifestyle will help you maintain the stimulated testosterone levels.
Sleep deprivation periods and intense physical activity have also been shown to reduce testosterone levels, stressing the importance of getting adequate rest and recovery, especially during heavy training Periodically.
During this time, taking supplemental products can improve testosterone production and help arouse camphor.
Pay attention to your diet
Diet is another factor that can affect your testosterone levels.Low carbohydrate intake (less than 5% of total calories) During the training, testosterone levels were shown to be equal compared to total calorie diets and higher levels of carbohydrates. Make sure carbohydrate intake is enough to support your training; Recommendations for those involved in moderate-intensity training are 5-7 grams per kg body weight, 7-10 grams per kg body weight during high-intensity training.
Eating more protein than carbohydrates can lower testosterone levels, so make sure your diet contains about 2: 1 ratio of protein to carbohydrates. Furthermore, studies have shown that a diet high in fat can affect testosterone levels and therefore the anabolic response to training. Supplement your diet with important “good fats” like Super Omega 3 to ensure your fat intake.
Taking vitamins and minerals
Some vitamins, minerals, and ultracore may play a role in testosterone levels. Selenium deficiency during training has been shown to reduce testosterone levels. Selenium-rich foods include cereals, nuts, animal products, and fruits.
If you think that these foods may be deficient in your diet, you may want to consider increasing your intake. Supplements like zinc and magnesium are also very good because a zinc supplement increases and maintains high levels of testosterone in athletes and non-athletes during training. Zinc-rich foods or supplements as like ultracore include oysters, shellfish, pine nuts and pecans, and wheat bran.
Vitamins A and K have also been shown to affect testosterone levels, so make sure you have enough of this vitamin in your diet. Also, it is important to always make sure that you do not exceed the recommended doses of nutrients as well as high-quality supplements and vitamins or minerals from natural food sources.