Testosterone hormone is vital to the growth and physical development we have undergone throughout our formative years. Still, this hormone continues to play a part throughout controlling these mechanisms in our lives. Understanding the function of testosterone and the factors that affect its development will help to improve the anabolic impact of this hormone by helping you gain not only muscle mass but also increase your libido.
Role of testosterone for our body
Testosterone is one of the most strongly related chemicals in the body’s muscles. It has been suggested by researchers to calculate its production as a way of determining the anabolic (muscle building) state of the system. People use the best testosterone boosters to increase to aid them in exercise and increasing libido.
Testosterone may function directly or indirectly on the muscle tissue; it may affect the reactions of the growth hormone and, in addition, may influence protein synthesis.
Testosterone can affect the nervous system, creating adaptations that boost performance ability, helping you to increase weight during training.
Testosterone works directly on the muscle tissue itself in order to cause improvements in size and strength.
Testosterone is also important in increasing, decreasing, or maintaining libido of a person. It is proven that people that suffer from decreased sex drive also have a low level of testosterone in their blood level.
How to increase testosterone levels
High-intensity aerobic exercise
Increased testosterone rates have been identified during high-intensity aerobic exercise, although this form of activity is typically correlated with a decrease in muscle fiber size and any rise in testosterone that represent an effort by the body to stimulate protein synthesis to offset protein loss. High-intensity exercise activity, while resulting in a rise in testosterone levels, can be reduced if the ultimate aim is to improve muscle size and strength.
The body adapts to the stimuli and, once the stimulation is introduced, the resultant results are diminished, eventually contributing to a plateau during exercise. Various movements, positions, and loads can result in a significant volume of muscle tissue being strained during the training cycle, increasing the capacity for hormone release and thereby increasing the secretion of testosterone.
Some vitamins have contributed to a rise in testosterone output and are suitable for those who want more power and energy. Over-training can obscure the ripple effect and is sometimes correlated with decreased efficiency. Over-training can reduce testosterone levels, which increase the potential for lack of success and a decline in your training gains. Be sure you provide adequate time during workouts affecting the same muscle groups, a regular interval of intensity and number of workouts, and provide for rehabilitation every 6-8 weeks.
The time of the exercise can even influence the volume of testosterone. For males, the concentrations are usually higher throughout the morning and decline during the day. Since the development of acute resistance will raise testosterone levels, morning exercises would naturally increase this amount, but exercising later in the day might be more successful in improving total testosterone levels during the day.
Your diet will also influence the development of testosterone.
Stress stimulates the development of cortisol, a hormone that can lower testosterone rates. Cortisol levels are usually regulated by the enzyme (11 beta-HSD), although in periods of stress, the amount of cortisol repression can surpass its ability, allowing testosterone levels to decrease. Research has demonstrated that more cortisol levels lower testosterone levels, which underlines the significance of holding the tension to a minimum.
Smoking and alcohol consumption both reduce testosterone concentrations so that they can be removed from your lifestyle, and will help you maintain stimulated testosterone levels.
Sleep deprivation cycles and intensive physical exercise have also been shown to decrease testosterone rates, emphasizing the significance of sufficient rest and rehabilitation, particularly during hard training times.
During those times, taking a supplement product that may increase the production of testosterone and may help boost libido.
Pay attention to your diet
Diet is another aspect that may impact testosterone rates. Small carbohydrate consumption (less than 5 percent of total calories) has been found to lower testosterone rates during exercise relative to a diet of equivalent total calories and higher carbohydrate amounts. Ensure that the consumption of carbohydrates is adequate to sustain the exercise; the guidelines for those participating in moderate-intensity training are 5-7 g per kg body weight, 7-10 g per kg body weight for high-intensity training.
Consuming so much protein relative to carbohydrates will reduce testosterone levels, so make sure your diet includes roughly 2:1 carbohydrates per protein. In addition, a study has shown that a diet containing excessive fat will influence testosterone levels and hence the anabolic response to exercise. Supplement the diet with essential “healthy fats” such as Super Omega 3 to guarantee that the consumption of fat is optimum.
Taking vitamins and minerals
Some vitamins and minerals can play a role in testosterone levels. Selenium impairment during the training cycle has been found to reduce testosterone rates. Selenium-rich commodities include cereals, fruits, animal products, and legumes.
If you find that your diet might be lacking in such items, you can recommend raising your consumption. Supplements such as zinc and magnesium are also really important as it has been found that zinc supplements improve and retain elevated rates of testosterone in athletes and non-athletes throughout the training cycle. Zinc-rich products contain oysters, shellfish, pine nuts and pecans, and wheat bran.
Vitamins A and K have also been found to influence testosterone rates, so make sure your diet includes plenty of these vitamins. In addition, it is important to ensure that nutrients from natural food sources, as well as high-quality supplements, do not exceed the recommended doses of vitamins or minerals.
Testosterone is a major hormone of the human body and plays a large role in muscle mass gaining and sex functions. A person with low levels of testosterone is most likely to suffer from erectile dysfunction and other sex-related disorders. Although a person can take supplements of testosterone because it is a hormone abundantly found or you can stimulate your own glands to produce it through natural methods!