Testosterone is most likely one of muscle mass’s worst kept secrets – to some extent we all have an idea that it has the potential to help us pack on some muscle. In fact, testosterone offers a multitude of benefits from muscle growth to helping to put a little hair on your chest. In this blog, we’ll cover the what, the where, the how and the why to testosterone. Read on to find out more about this mass building hormone.
What is testosterone?
Often associated with manliness testosterone is a hormone that is found in both males and females. Testosterone is a hormone that is made naturally in the body. It is primarily produced in the testes, ovaries and adrenal cortex. Testosterone levels in men eventually begin to decline with time which is always a cause for concern given the consequences of a lack in testosterone.
What happens if you lack testosterone?
There are a number of symptoms that accompany low levels of testosterone, including:
- Struggling to increase muscle mass despite incorporating strength training for a prolonged period of time
- Loss of strength in the absence of any illness
- Virtually no improvements from workouts
- Loss of libido
- Lack of motivation and drive
Jim Stoppani, also outlines some additional symptoms of low levels of testosterone which include:
- Erectile dysfunction
- Lower energy levels
- Greater fatigue
- Decreased focus and concentration
- Potential increases in body fat
Benefits of boosting your testosterone
The benefits of boosting your testosterone are as follows:
- Increased muscle mass
- Increased strength
- Improved body composition
- Better sex drive
- Better overall health
How to boost your testosterone levels
Consume more fat
Fat often gets labelled as the enemy of a favourable physique whereas It in fact plays an important role in both health and even body composition. Supporting this fact, Stoppani refers to research that suggests that athletes consuming more saturated fat and monounsaturated fat exhibit higher levels of testosterone than those who are not consuming as much of these fats. Dietary fat should therefore be a feature of any balanced diet, and can be found in fatty beef and lean mince.
Get more vitamin D
Studies (Nimptsch et al, 2012) have shown that vitamin D is associated with the levels of testosterone in the body and might help increase the levels of the hormone. Therefore, it is recommended that you make sure you get a healthy helping of vitamin D.
Get more sleep
Sleep isn’t just important for recovery it also helps to regulate testosterone levels. A study investigated the effect of 1 week of sleep restriction on testosterone levels in young healthy men (Leprout and Cauter, 2011). The results were telling with subjects a fall in testosterone levels and the associated symptoms of low energy levels, reduced libido, poor concentration and sleepiness.
Physical activity and training
A study (Craig et al, 1989) involving young participants (23) and elderly participants (63 years) observed the effects of resistance strength training on testosterone levels. It was found that the hormone increased confirming that strength training can induce the release of testosterone, regardless of age. This is further evidence that working out is good offering a plethora of benefits.
Back off the bottle
Moderation is always the key. Jacob Wilson suggests that this approach is also taken with alcohol consumption as research shows that higher volumes of alcohol consumption can reduce protein synthesis and cause a decrease in lean muscle mass. What’s more, alcohol has also been shown to have negative effects on testosterone too.
Take testosterone boosters from a reliable supplier
Powerhouse stocks a diverse range of supplements, including testosterone boosters. We take every measure to ensure we only supply quality products from the world’s leading brands. What’s more, we try all our products and have a team that is not only passionate about fitness but possess a wealth of product knowledge across our comprehensive range. The Powerhouse team is always happy to help with advice and guidance on how you might best reach your ideal physique.
Nimptsch, K., Platz, E. A., Willett, W. C., & Giovannucci, E. (2012). Association between plasma 25-OH vitamin D and testosterone levels in men. Clinical Endocrinology, 77(1), 106–112. http://doi.org/10.1111/j.1365-2265.2012.04332.x
Leproult, R., & Van Cauter, E. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE. JAMA, 305(21), 2173–2174. http://doi.org/10.1001/jama.2011.710
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