18 Sep Try These 10 Foods That Boost Testosterone
Having you been finding it more difficult than usual to build your muscles?
Maybe you’re more tired than usual. Perhaps your sex drive has taken a nose-dive.
If you’re over 30, this could all be due to lowered testosterone. As you age, your testosterone levels begin to dip. By 40, they lower 1-2% every year.
Suffering from low-T and having to take hormone injections isn’t inevitable. Men with higher muscle mass tend to lose less testosterone over time.
Check out these 10 healthy foods that boost testosterone and help you build more muscle.
Tuna fish is loaded with vitamin D which is linked to helping raise testosterone production. An added bonus, tuna is a lean protein. Eating protein allows you to gain muscle in conjunction with weight training.
Incorporate tuna into your diet by eating some as an after-workout snack. Mix it up with some non-fat, high protein Greek yogurt. It’s all protein, minimal carbs, and under 200 calories.
2. Egg Yolk
Egg yolks get a bad reputation as being full of cholesterol. Actually, when eaten in moderation, they’re one of the foods that boost testosterone.
The yoke has more testosterone-building nutrients than the egg white.
You don’t have to swallow 6 raw eggs for breakfast to get their body building benefits. Mix 2 whole eggs with extra egg whites to fill you up. Having just two yolks instead of all egg whites will give you the vitamin D dose you need.
Oysters are said to be an aphrodisiac. Maybe it’s true! They, along with other shellfish, are loaded with zinc, a testosterone building nutrient.
And more testosterone means more libido.
Studies show that 50 mg of zinc citrate a day helps boost your testosterone production.
You can get your 50 mg from a vitamin. However, you’ll absorb much more of the nutrient if you eat zinc-rich foods instead.
Plus, shellfish is all protein. If you get your zinc from a protein-heavy food, you’ll be doing double duty to build your muscles.
Pomegranates are a nutrient-dense powerhouse fruit. It has high levels of antioxidants, plus vitamins A, C, E and iron.
It’s also one of the foods that boost testosterone. One study reported that men who drank a cup a day increased their levels 16-30%. Because of the hormone bump, subjects also noted feeling less stressed and improved memory.
The one drawback of pomegranate juice? The sugar. If you’re currently trying to lose weight you might want to steer clear for now.
You could also try eating the pomegranate seeds in moderation. That will give you a dose of fiber on top of all the nutrients.
5. Low-Fat or Non-Fat Milk
Like tuna fish, milk is a great source of both vitamin D and protein. Even better, you can get all the same vitamin D benefits from full-fat milk as in non-fat milk.
You can cut the calories, and you won’t miss out on the testosterone boost.
A glass of milk by itself or with protein powder and ice can be a great after workout snack. On its own, skim milk has about 9 grams of protein at only 80 calories. It also contains 419mg of potassium, which is great for muscle recovery.
Though this is the third mention of fish on this list, salmon helps boost your testosterone levels in totally different ways.
Unlike tuna and shellfish, salmon is high in omega-3 fatty acids. This healthy fat increases the luteinizing hormone which jump-starts testosterone production.
Salmon is also high in both zinc and vitamin D. In fact, it’s the most vitamin D rich fish you can eat.
Salmon is also chock-full of B vitamins. These vitamins allow for more muscle endurance. Also good for muscles, salmon is protein dense.
If you’re on a strict weight-loss diet, you probably want to stick with white fish. Though the omega-3’s in salmon is good for you, it is still fat. If you do eat salmon, be sure to be careful with portion sizes.
Garlic contains allicin. It’s not a nutrient like zinc or vitamin D, but rather, a compound.
Allicin lowers the levels of cortisol in your body. Cortisol is “the stress hormone.” Cortisol contributes to a number of issues.
More cortisol means your body holds on to more fat. It also affects your testosterone production. Lower your cortisol levels to raise your testosterone.
Of course, you shouldn’t be upping your intake of red meat very much. However, it does contain lots of vitamin D and zinc.
If you want to switch up your normal dinners of fish and chicken, you can throw some beef in there. Choose extremely lean cuts of beef, and limit your consumption to just once or twice a week.
White, kidney, and black beans, all contain high levels of vitamin D and zinc. They also help your muscle growth because they are a great source of plant protein.
If you want to limit your overall meat-intake, adding beans to your salad at lunch instead of chicken is a good choice. Beans are also a great source of fiber.
10. Cruciferous Vegetables
Cruciferous vegetables including, cabbage, broccoli, kale, brussels sprouts, and cauliflower, are anti-estrogenic foods that boost testosterone.
Higher estrogen hurts your testosterone production. Lowering your estrogen levels can also reduce your risk of heart disease and some cancers.
They all contain a compound called DIM, which helps flush out the female hormone estrogen. These vegetables also contain plant sterols that further lower estrogen levels.
The green cruciferous veggies contain chlorophyll which helps liver function. This helps lower your levels because estrogen is flushed out through the liver.
Foods That Boost Testosterone: The Takeaway
You don’t need to start buying cans of tuna and beans in bulk. To get the benefits of these foods there’s no need to over do it. Just keep these 10 foods in mind when you’re doing your meal prep.
Too busy to think of news ways to incorporate these foods into your meal plans? A meal prep service focused on weight-loss and muscle building can help. Contact us and we can talk about your fitness goals.