Eat carbohydrates, level up testosterone

In this article, we will examine how nutrition affects hormonal system in general and testosterone production in particular.

• Testosterone
• Why is insulin a friend of testosterone?
• Summarize
• What more can be done?

Testosterone

Is it possible to increase testosterone levels by changing only your diet? If you are knowledgeable about nutrition, you know the breakthrough of fats in human nutrition and what how icholesteroloni is crucial for production hormones.

Testosterone, like many other hormones, is formed from the hormone pregnenolone. Pregnenolone is dependent on a cholesterol precursor and serves as a raw material for the production of other hormones. Using a diet with low fat, you are depriving the body of necessary building materials necessary for important biochemical processes.

But what about carbohydrates? Can foods containing carbohydrates affect the hormonal system? The answer is yes! Carbohydrates through insulin can affect testosterone levels by suppressing synthesis of cortisol.

More on what carbohydrates are and why they are needed the body.

Why is insulin a friend of testosterone?

You come to the gym, work hard, as a result the concentration of cortisol in the body increases, as well as muscles are destroyed due to training. A small amount of cortisol is not dangerous, but everything changes if it becomes too much. Our sympathetic nervous system responds to high levels of cortisol with excitement, increased alertness, and the most important thing is that at such moments the body falls into a state catabolism.

If we are in a state of catabolism for a long time, then a phenomenon like pregnenolone theft syndrome. Remember we talked about building materials and cholesterol? Theft Syndrome pregnenolone and a high concentration of cortisol limit testosterone production.

The situation is aggravated by the fact that cortisol inhibits the production of steroid acute regulatory protein, whose function is mitochondrial cholesterol delivery and steroid synthesis activation hormones in Leydig cells.

In other words, the less we disrupt transportation building materials needed for testosterone synthesis ultimately better for our performance. If the muscles will be enough energy to do the job, level cortisol will decrease. In addition, the insulin produced by orgasm in response to carbohydrate intake inhibits the action of cortisol.

Summarize

• Elevated cortisol levels switch the nervous system into stressful mode of operation.
• Cortisol and testosterone are antagonists to each other, because the production of cortisol requires resources that could go for testosterone production.
• Insulin is also an antagonist of cortisol. Timely carbohydrate intake is the best way to induce the release of insulin that suppresses cortisol.
• The intake of carbohydrates returns the body to a quiet mode of work, includes a regime of recovery and muscle building.
• Monitoring cortisol levels using the methods described above allows you to save resources (such as cholesterol and pregnenolone), which affect testosterone production.

What more can be done?

1. Use highly branched cyclic dextrin chains and amino acids.

The best way to control cortisol production is to supplementation such as highly branched dextrin cyclic chains, essential amino acids and / or leucine.

Solid foods are not effective for such purposes, however, if Properly arrange meals before or after a workout, this will enhance the effect of the use of special additives.

2. Find your personal dosage

Essential amino acids and leucine can stimulate mTOR, insulin production, protein synthesis. However, know your measure. For the average male athlete can start with 25-35 gram of dextrin with highly branched cyclic chains or isomaltuloses. Women can start with 15 gr. before training.

You can determine your dosage based on your body weight, training and diet programs. Diet Planning and training can improve performance and optimize hormone production process.

A larger training load requires more energy and, therefore, carbohydrates, always remember the number of approaches, reps, working scales. Athletes weighing more than 90 kg, which engaged in heavy high-volume programs permissible consume 50-75 gr. carbohydrates in one workout.

3. Add leucine

For optimal results, take 5-10 g. leucine in addition to a set of other important amino acids. If you have financial constraints, try not to lower the dosage below 3 gr. Its intake can be increased by using amino acids bcaa after training.

Essential amino acids are absorbed very quickly by the body, their intake combined with a sufficient amount of leucine are the most effective way to stimulate muscle protein synthesis, according to the latest research in sports nutrition (Jager et al. 2017) Jäger et al. Journal of the international Society of Sports Nutrition (2017) 14:20 DOI 10.1186 / s12970-017-0177-8

4. Start with a moderate amount of carbohydrates

Too much carbohydrate can harm hormonal balance. in the body: reduce insulin sensitivity, disrupt work hormones such as triiodothyronine and malic acid.

Start with a dosage of 25 gr. and increase it depending on current diet and training. Excess carbohydrates even taken on time can do harm. Each cap containing 25 column carbohydrate supplementation gives approximately 100 kcal. Do not forget consider these extra calories in your daily diet.

Everyone knows that sports nutrition plays an important role in mechanisms of recovery and muscle growth – from stimulation of synthesis muscle proteins, up to a general strengthening effect. Correctly accepted additives can be an additional and very effective tool at your disposal to achieve your goals.