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Testosterone and performance at the gym

Testosterone is intimately linked to muscle mass gain for men.Women have much less testosterone than men, which is why they gain little muscle mass but rather strength when they train the same way.

Testosterone is sometimes used illegally by athletes, but it is possible to increase it naturally in order to take full advantage of training.

Is testosterone dangerous?

Testosterone is a steroid hormone from the androgen group. It is the main male sex hormone and the original anabolic steroid. Testosterone is naturally secreted by the gonads, i.e. the testicles in men and the ovaries in women, and to a lesser extent by the adrenal glands.

Of course, being naturally secreted in all individuals, it is far from being dangerous. On the contrary, it is essential for our health, our cells and our bones.

The danger, however, is real when Testosterone is administered in the form of an injection into the gluteus maximus muscle. In this case, too much of it is taken into the body might lead to serious side effects.

These can range from acne, hair loss, mood swings and changes in libido, but the effects can be more serious as doctors have noted an enlarged prostate, high blood pressure, increased cardiovascular disease and urinary problems.

As the aim of any physical activity such as bodybuilding is to improve health and well-being, we strongly advise against this type of illegal and dangerous practice. If your testosterone level is low, you can use a natural Testosterone booster like Testogen. In these cases, there is no danger.

However, if testosterone is injected exogenously in order to gain muscle mass, this is illegal, and comes with all the inherent health risks that go with it.

Boosting testosterone levels naturally

Testosterone levels peak between the ages of 25 and 30 and then gradually decline with age, but it is possible to try to raise them. However, the human body is well made, so don’t expect to exceed your natural peak. If your testosterone level is lower than normal, your muscle mass gains will also be reduced.

Training, diet, lifestyle or supplements can help to increase your testosterone levels.

1 Basic multi-joint exercises that allow you to lift heavy loads and involve multiple muscle groups should be sought. Your training program should be short (1 hour) and intense, consisting of squats, deadlifts, bench presses and power cleans.) Repetition ranges will vary from 8 to 10 repetitions with impeccable technique.

2 Get enough sleep. Everyone is different but the average is between 7 and 9 hours per night. Sleep has a positive influence on testosterone as well as nerve and muscle recovery. A good night’s sleep is essential for your health and your sporting performance.

Otherwise, opt for naps which will help you to recover from rest. If you have trouble falling asleep, you can opt for a supplement such as ZMA or 5-HTP to improve the quality of your sleep.

3 Stay cool. Stress increases cortisol and lowers testosterone levels. Play sports, have groceries delivered/prepared, hire a nanny for the kids or a housekeeper once a week, cut yourself off from social media, go for a walk on Sunday, go out with friends, etc.

4 Watch your diet. Too restrictive a diet or too much weight gain will negatively affect your testosterone levels. Find the right balance so as not to deprive your body of essential nutrients or, on the other hand, make sure you don’t give it too much fat that is harmful to its proper functioning.

Lipids, at a rate of 1g/kg of body weight, should be chosen with care. The monounsaturated fatty acids contained in olive oil, macadamia oil and oilseeds (almonds, Brazil nuts, hazelnuts) should be valued. The same applies to polyunsaturated fatty acids, which are generally divided into omega 3 (fatty fish: tuna, salmon, mackerel, herring, sardines, rapeseed oil) and omega 6 (sunflower, walnut and grape seed oil).

The body does not know how to produce it, so it is our diet that must ensure the right ratio, as a deficiency can be harmful to our health and our testosterone levels.
Avoid industrial products, full of endocrine disruptors, which will harm your hormonal system and your testosterone. Go for fresh, healthy and seasonal products.

5 Eat eggs. The whole egg is a testosterone booster par excellence, so don’t deprive yourself of them and preferably eat them ORGANIC. If you still have doubts about the nutritional benefits of eggs, read the article “The real and the fake: eggs”.

6 Take vitamins. The best way to check for deficiencies is to have a medical test. Depending on the results, it may be useful to take a multi-vitamin supplement. These supplements will give you the vitamins and minerals you need. At the same time, make sure you increase your consumption of fruit and vegetables to give yourself the best chance of success.

Keep in mind

A maximum level of testosterone is sought by many sportsmen and women in order to gain muscle mass quickly, as a maximum level will enable you to take full advantage of your training. Steroids are strongly discouraged and illegal because of the significant health risks.

Practicing sport should not lead to a deterioration of your physical, mental and social health, but to an improvement. Tips on how to boost your testosterone levels naturally will certainly help you achieve this by seeking quality sleep, a healthy diet and well-conducted physical training

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