As the years go by, men who do not focus on fitness and maintenance on a daily basis will see their testosterone decrease at a rate of ten percent per decade after the age of thirty. Testosterone promotion is definitely a necessary thing for male fitness to grow muscles, androgen can promote muscle growth. Therefore, testosterone promotion chart, and testosterone promotion foods are gradually coming into the public eye. Today we’ll introduce you to 8 ways to boost testosterone levels for muscle building!

Simply put, testosterone can promote muscle growth, I do not know if you have met this kind of people in the gym, practice very diligently, also very hard, after training all kinds of supplements, diet are also supplemented, but the effect of muscle gain is very small, which may be the inherent cause of testosterone secretion is insufficient. After the age of 30, testosterone will decline at a rate of 1-2% per year. When our testosterone levels decline, the body’s ability to regulate insulin, glucose, and fat metabolism will decrease, which will lead to fat accumulation, and a decrease in testosterone also means a decrease in the efficiency of muscle synthesis. Regular strength training with cardio can help you lose weight and shed non-essential fat. Fat loss will reduce estrogen production and testosterone levels will naturally pull up. So to maintain testosterone levels you need to strength train.

Oysters

Oysters contain more zinc per serving than any other food. Zinc is important for sperm health and reproductive function. Men with severe zinc deficiency may experience hypogonadism, which means that their bodies do not produce enough testosterone. They may also experience impotence or delayed sexual maturity.

Green Leafy Vegetables

Dark green leafy vegetables are an excellent source of micronutrients, including magnesium, a mineral that is essential for maintaining optimal testosterone levels, especially in older men.

Magnesium is thought to increase the biological activity of testosterone in the body because it reduces oxidative stress. Oxidative stress is an imbalance between the body’s antioxidant defenses and free radicals. Oxidative stress and inflammation can reduce testosterone levels, so consuming nutrients that fight oxidative stress can help maintain healthy testosterone levels.

Eggs

Egg yolks are rich in healthy fats, protein and selenium, a mineral that acts as an antioxidant in the body. Eggs are an excellent source of protein, cholesterol, vitamin D and omega-3s, all of which contribute to testosterone production. Eggs are a very versatile ingredient, not only do they help boost testosterone levels, but the protein in them also helps build muscle.

Fatty fish and fish oil

Fatty fish is very beneficial because it is rich in omega-3 fatty acids. You can also boost omega-3 fatty acid levels by taking fish oil or omega-3 supplements. Fish that are rich in omega-3 fatty acids include

  • Mackerel
  • Herring
  • Salmon
  • Sardines
  • Trout

Garlic

Garlic contains a compound called allicin, which can be used to lower cortisol levels. Cortisol is produced in the adrenal glands, which is where testosterone is produced. When your body is under stress, it produces cortisol, which can have an effect on other bodily functions, including testosterone production. Therefore, by reducing the amount of cortisol in your system, you allow the adrenal glands to produce testosterone more efficiently. Garlic itself does not increase testosterone, but it is a cortisol-reducing agent.

Berries, cherries and pomegranates

Berries, cherries and pomegranates are rich in flavonoid antioxidants, which may help protect testosterone-producing cells from damage and increase testosterone production. Pomegranates, berries and cherries may prevent inflammation caused by obesity, which can lower testosterone levels.