When it comes to building muscle a lot of factors contribute to muscle growth and recovery: exercise intensity and duration, diet, rest and Testosterone levels.
Testosterone is the male hormone that gives men their distinct features such as: facial hair, male libido, bone density and most importantly muscle mass.
The role of Testosterone in muscle growth is an established scientific fact, that could be seen in different species alongside humans.
It is this importance for muscle growth that makes Testosterone so popular among bodybuilders who constantly seek ways to increase this hormone.
In this article we'll discuss Testosterone's role in muscle building, natural ways to increase Testosterone and harmful habits that damage your Testosterone.
What is Testosterone's role in muscle growth ?
Testosterone plays a vital role in building muscle mass by increasing protein synthesis (the process that happens during muscle recovery).
Many studies were conducted to establish the relationship between muscle size/ strength and Testosterone levels.
One study on the effect of Testosterone on muscle strength and bone density, observed 13 non athletic men who received 200 mg/week of Testosterone enanthate for 6 months and 8 healthy controls.
The administration of testosterone for 6 months resulted in a modest reduction in fat mass and small increases in fat-free mass (lean mass), muscle strength and bone density.
Signs of low Testosterone:
1) Poor athletic performance:
Have noticed a decline in your power at gym? Are you unable to perform exercises that were once easy to you?
If yes, then this might be a sign of low Testosterone levels. Testosterone gives you the power needed for workout and reduces fatigue.
2) Reduced muscle strength:
Another sign that your Testosterone levels might have dropped is a decline in muscular strength.
Being unable to lift weights that you used to workout with is a sign of muscle atrophy often observed in Testosterone insufficiency.
3) Reduced libido:
If you're suffering a reduced sexual desire (low libido), then this might be a warning sign that your Testosterone is low. It is advised to check with a doctor to address any underlying medical issue.
How to boost Testosterone naturally for muscle growth ?
There are a lot of ways to increase natural Testosterone production in your body:
1) Healthy diet:
A diet rich in unsaturated fats is the ideal diet for higher Testosterone levels. Unsaturated fats are used for cholesterol production which is the building block for Testosterone.
Common sources of unsaturated fats are: nuts, olive oil, avocado and oily fish.
It is also important to avoid junk food which has harmful effect on your Testosterone production.
Like all vitamins, vitamin D if is vital for multiple body functions. Vitamin D stimulates Testosterone synthesis. Vitamin D deficiency is linked to reduced libido, low Testosterone and depression.
You can get enough vitamin D by exposure to sun at least 10 minutes a day (while wearing sunscreen), dairy products are also an abundant source of vitamin D.
3) Reduce stress:
Stress and anxiety increase blood Cortisol levels which in turn inhibits Testosterone production.
If you want high levels of Testosterone in your blood, you have to deal with stress.
Avoid any stress triggering situation, practice meditation and consult a therapist if you're dealing with permanent anxiety.
4) Get enough sleep:
Sleep plays a vital role in your Testosterone production. Research has shown that inadequate sleep causes a significant decline in Testosterone levels. You need at least 7 hours quality sleep each night for adequate Testosterone secretion.
Conclusion
Testosterone is essential for muscle building. It works by increasing protein synthesis in the body and thus increasing muscle mass and strength.
A blood low Testosterone is dangerous for your muscle gains, some signs indicating low Testosterone levels are: Poor muscle performance, fatigue, reduced libido and reduced muscular strength.
Fortunately, there a handful of ways to increase your Testosterone naturally and these include: Healthy diet rich in unsaturated fats, sufficient quality sleep, adequate vitamin D intake and reducing stress.
With healthy Testosterone levels you can grow muscles easier and hopefully achieve your fitness goals.
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