Ever wonder if you were eating the right foods for your goals? You would be surprised at how many people eat the wrong foods and at the wrong times! The key to eating healthy is knowing what to eat and when to eat it but also to know WHY you're eating it.
Men are alays looking to add a little more muscle mass to their frames. nothing is more sexy than lean muscle. As men, we also love the ego boost of having BIG GUNS and a huge chest! But, how do we obtain those ego boosting muscles? Its more than just lifting weight, its what we eat, when we eat and why we eat that makes us grow and get those lean pounds of muscle!
So, I thought i would post the top 10 testosterone boosting foods for men. This list of foods will help you understand "WHY" you're eating them. No more eating certain foods because you saw it in a magazine but now you're eating them because you know why they work!
1) Oysters: Protein, magnesium, lots of zinc
The Facts:
Along with increasing your physical endurance, oysters pack more zinc than almost any other food source just six gives you almost seven times the RDA and zinc plays a key role in muscle growth and testosterone levels.
How much:
Eat a serving of oysters once a week, raw, cooked or canned but never fried.
2) Lean Beef: Protein, iron, magnesium, zinc, saturated fat
The Facts:
Few things have as positive an impact on testosterone levels as lean meats. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don’t want too much saturated fat in your diet, you require some to produce testosterone.
How much:
Grill or broil a lean cut of steak a few times a week. I love Top Sirloin!
3) Beans: Protein, fiber, zinc
The Facts:
Beans are indeed the magical fruit. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that’s high in protein and fiber and low in fat, and you have a winning combo.
How much:
Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry!
4) Poultry: Protein and little fat
The Facts:
High-protein diets have a positive impact on muscle mass and thus testosterone levels and high fat seems to have the opposite effect. So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.
How much:
Roast or grill skinless, boneless portions of turkey or chicken several times a week.
5) Eggs: Protein and cholesterol
The Facts:
Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician). Or use the
liquid egg whites!
How much:
Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray. The amount of eggs you eat also depends on your goals, body weight etc.
6) Cottage Cheese: (1% Milk Fat)Protein with very little fat
The Facts:
One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.
How much:
Eat 1 cup of cottage cheese each day
7) Broccoli: Indole-3-carbinol, fiber
The Facts:
Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen.
How much:
Eat as many servings of broccoli as you can stomach.
8) Cabbage: Indole-3-carbinol, fiber
The Facts:
In addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. Fiber is great for controlling weight, as it prevents the consumption of fattier foods. Keeping weight down has an anti-estrogen impact.
How much:
Load up that fat-free brat with sauerkraut and have a side of slaw just go easy on the mayo.
9) Brussels Sprouts: Indole-3-carbinol, fiber
The Facts:
You should have listened to your mom: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad estrogen and pack just as much fiber.
How much:
Hold your nose and power them down. Good luck!
10) Garlic: Allicin
The Facts:
In clinical studies, garlic’s active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.
How much:
Season other foods with garlic when you can, but eating whole cloves provides the most direct benefit.
The Basics On How To Eat For A Huge Testosterone Boost
Stick to the ratio: Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats. As you put daily menus together, these numbers will help you maintain this diet.
Avoid high-glycemic carbs: Carb-rich foods high on the glycemic index can negatively affect your testosterone levels.
Think protein & fats: High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet!
Here's to a new you!
Matthew Eubanks
*this article was originally published on simplyshredded.com
