Beginners often ask how to maximize testosterone levels with a diet "> lowering testosterone levels, which lasted about two hours. Scientists came to the conclusion that processed carbohydrates trigger a rise in blood sugar, and this negatively affects testosterone levels.
It is also known that in the long term, carbohydrates contribute to the production of testosterone. A diet with a strict restriction of carbohydrates leads to a decrease in testosterone levels, so it is usually recommended to consume complex carbohydrates from whole sources. This is already enough to confuse anyone. Given all of the above, we suggest you familiarize yourself with scientifically based facts about the relationships between food, hormones, and body composition.
Content
- 1 Fact No. 1. Frequent spikes in blood sugar lead to a decrease in testosterone production.
- 2 Fact No. 2. Changing the balance between carbohydrates and protein in favor of protein leads to a decrease in testosterone levels compared to a high-carb diet.
- 3 Fact No. 3. Carbohydrate intake affects athletic performance and the balance between testosterone and cortisol.
- 4 Fact No. 4. Consuming adequate amounts of fat is essential for testosterone production.
- 5 Fact No. 5. Calorie deficiency leads to lower testosterone levels and loss of muscle mass.
Fact No. 1. Frequent spikes in blood sugar lead to a decrease in testosterone production.
Carbohydrates are different in composition. The body’s response to complex carbohydrates from vegetables, fruits, and even whole grains is different from reactions to processed carbohydrates such as bread or pasta. Fiber from their whole complex carbohydrates slows down the digestion process, as a result, blood sugar and insulin levels rise gradually. Conversely, processed carbohydrates are digested very quickly by the body, which leads to a rapid intake of sugar in the blood and a sharp increase in insulin levels. Hormones function in a cascading fashion, and increased levels of sugar and insulin lead to lower testosterone levels.
Conclusion: Avoid sugar and processed carbohydrates, which dramatically increase blood sugar.
Fact No. 2. Changing the balance between carbohydrates and protein in favor of protein leads to a decrease in testosterone levels compared to a high-carb diet.
A low-carb diet lowers testosterone levels. For example, young healthy men who consumed large amounts of protein and low carbohydrates had lower levels of testosterone and increased levels of cortisol compared to those who consumed more carbohydrates and less protein. The number of calories and fat was the same. One reason for the negative impact of the low-carb diet on hormones is the involvement of glucose in the production of gonadotropin-releasing hormone (GnRH), a testosterone precursor. If the glucose level is low, then the stimulation of the hormone GnRH of Leydig cells in which testosterone is produced decreases. This is probably a consequence of the evolutionary adaptation of the reproductive system to a decrease in activity during periods of limited access to food.
Conclusion: in order to increase testosterone, you need to consume a lot of carbohydrates. Slowly digestible carbohydrates with a low glycemic index (whole fruits, vegetables, and boiled cereals) are recommended.
Fact No. 3. Carbohydrate intake affects athletic performance and the balance between testosterone and cortisol.
One of the benefits of consuming large amounts of carbohydrates from whole sources is a reduction in cortisol, which speeds up recovery and helps to avoid overtraining. For example, scientists wanted to test how the composition of the diet affects the balance of free testosterone and cortisol, which is the alleged biomarker of training stress in athletes. The results showed that under-expert men who trained intensively for three consecutive days and consumed few carbohydrates (30 percent of the total calorie content), increased cortisol levels and the ratio of testosterone to cortisol decreased by 43 percent. Those participants who consumed a lot of carbohydrates (60 percent) did not change the balance of testosterone and cortisol.
Conclusion: consuming large amounts of carbohydrates improves athletic performance and improves recovery. If you need to reduce weight, you should consume whole carbohydrates, a lot of protein and healthy fat. Carbohydrates should be consumed in the evening, immediately before or immediately after a workout.
Fact No. 4. Consuming adequate amounts of fat is essential for testosterone production.
Testosterone and other male sex hormones are made from cholesterol, which is found in dietary fat. For example, research data shows that reducing the amount of fat in the diet from 40 to 20 percent leads to a significant decrease in testosterone levels. In addition, for vegetarians who consume less fat than omnivores, testosterone levels are chronically lowered. If for some reason you need to limit fat in the diet, you can minimize the decrease in testosterone levels by including an adequate amount of saturated fat in the diet. Research data in which polyunsaturated fats were replaced with saturated fats showed that testosterone levels in participants who consumed saturated fats were 10-20 percent higher than in the rest.
Conclusion: do not be afraid of fat. Saturated fats are preferable, such as high-quality grass-fed meat, coconut oil and red palm oil.
Fact No. 5. Calorie deficiency leads to lower testosterone levels and loss of muscle mass.
Another factor that has a huge effect on testosterone is calorie deficiency. For example, according to one study, in which women of normal weight ate calorie-deficient, participants who lost 1 kg of weight per week had lower testosterone levels by 30 percent compared to those who lost 0.5 kg per week. Similar results were obtained in men - in conditions of calorie deficiency, the level of testosterone and other male sex hormones decreases significantly, regardless of the amount of fat consumed. Muscle mass will often decrease, but this is already caused by catabolism, high cortisol and a calorie deficit, rather than a decrease in testosterone levels. Consuming high-carb foods from time to time can prevent muscle loss.
Conclusion: Avoid drastic restrictions on calorie intake. The more severe the calorie restriction, the greater the loss of muscle mass and the more noticeable a decrease in the level of male sex hormones.
