Testosterone Boosting Diet

Diet and Nutrition
1

Hi guys,

I was recently doing some research on the net regarding diets which could increase endogenous levels of testosterone.

So here’s a fraction of the article:

[…]Remember, it is the bioactive fraction of total T that is important. This fraction consists of fT and albumin-bound T. Fasting suppresses T production and small amounts of either PRO or CHO do not reverse the suppression. Diets with a PRO intake greater than the CHO intake lower total T levels, and may actually decrease the bioactivity of T in the body. Higher CHO diets (70% or more from CHOs) may increase T levels, but they also affect the metabolism of T as well.

While the role of fat is not entirely clear, saturated fat and cholesterol are closely linked to higher levels of T and PUFAs have some modifying role.

So, what is the best type of diet to follow if your only concern is to increase T levels and make more of it available to the body for the purpose of improving lean body mass and/or performance? It would seem that CHO intake must exceed PRO intake by at least 40% to keep the bioactive fraction of T high. Fat intake should be at least 30%, saturated fat needs to be higher than PUFA, and fiber intake needs to be low.

A sample diet would have roughly the following calorie breakdown: 55% CHO, 15% PRO and 30% fat. On the other hand, what if you wanted to lower your T levels in order to minimize cardiovascular disease risk factors and/or hormone-dependent cancer risks? Then a diet with more protein, more fiber, a fat intake below 25%, and a P:S ratio of 1 or higher would be a more prudent choice. The breakdown of this sample diet would be about 50% CHO, 30% PRO and 20% fat.

The problem with using percentages, however, is that people with high calorie needs will most likely take in far more protein then they need. Another strategy is to keep protein intake the same (ie 1 gram per pound of BW) and then play around with the fiber, SFA:PUFA ratio, CHO, and total fat contents of the diet. Antioxidants are important additions when trying the higher fat diets.

Keep in mind there are many factors that affect T production and they interact in a complex and seemingly unpredictable fashion. We invite feedback and will respond to all questions, comments, etc. Several readers have mentioned the idea of cycling a diet that maximizes T and then switching back to a healthier type of diet. For those that do try this, please let us know your results.

If you read the final conclusion, you will see that the author recommends HIGHER amounts of carbs AND fats as opposed to protein in order to increase free testosterone levels.

Now this came to me as a shock and total contradiction, since I’m a veteran reader of this site and we’ve all read about the added benefits of high protein diets with moderate carb and fat intake.

Your thoughts regarding the article?"

2

I think that’s from a Tom Incledon article. If I ate that many carbs I’d balloon.

I’d wonder what the experts have to say about this.

3

I don’t think 15% protein would cut it for a lot of us. Who cares how much testosterone you have if you’re not eating enough protein for muscle growth.

4

[quote]chiragch wrote:
Hi guys,

I was recently doing some research on the net regarding diets which could increase endogenous levels of testosterone.

So here’s a fraction of the article:

[…]Remember, it is the bioactive fraction of total T that is important. This fraction consists of fT and albumin-bound T. Fasting suppresses T production and small amounts of either PRO or CHO do not reverse the suppression. Diets with a PRO intake greater than the CHO intake lower total T levels, and may actually decrease the bioactivity of T in the body. Higher CHO diets (70% or more from CHOs) may increase T levels, but they also affect the metabolism of T as well.

While the role of fat is not entirely clear, saturated fat and cholesterol are closely linked to higher levels of T and PUFAs have some modifying role.

So, what is the best type of diet to follow if your only concern is to increase T levels and make more of it available to the body for the purpose of improving lean body mass and/or performance? It would seem that CHO intake must exceed PRO intake by at least 40% to keep the bioactive fraction of T high. Fat intake should be at least 30%, saturated fat needs to be higher than PUFA, and fiber intake needs to be low.

A sample diet would have roughly the following calorie breakdown: 55% CHO, 15% PRO and 30% fat. On the other hand, what if you wanted to lower your T levels in order to minimize cardiovascular disease risk factors and/or hormone-dependent cancer risks? Then a diet with more protein, more fiber, a fat intake below 25%, and a P:S ratio of 1 or higher would be a more prudent choice. The breakdown of this sample diet would be about 50% CHO, 30% PRO and 20% fat.

The problem with using percentages, however, is that people with high calorie needs will most likely take in far more protein then they need. Another strategy is to keep protein intake the same (ie 1 gram per pound of BW) and then play around with the fiber, SFA:PUFA ratio, CHO, and total fat contents of the diet. Antioxidants are important additions when trying the higher fat diets.

Keep in mind there are many factors that affect T production and they interact in a complex and seemingly unpredictable fashion. We invite feedback and will respond to all questions, comments, etc. Several readers have mentioned the idea of cycling a diet that maximizes T and then switching back to a healthier type of diet. For those that do try this, please let us know your results.

If you read the final conclusion, you will see that the author recommends HIGHER amounts of carbs AND fats as opposed to protein in order to increase free testosterone levels.

Now this came to me as a shock and total contradiction, since I’m a veteran reader of this site and we’ve all read about the added benefits of high protein diets with moderate carb and fat intake.

Your thoughts regarding the article?" [/quote]

(clears throat)…BULL!

5

[quote]ZEB wrote:
(clears throat)…BULL!
[/quote]

Ok so do you know of any diet on T-Nation that could enhance endogeneous levels of free testosterone?

Could you kindly post a link? I would really like to know the macro ratios that are ideal for natural testosterone production (and hence) muscular increases.

LOL. I have a strong feeling I’m hypogonadal and I’m only 21…

6

BUMP

7

There is a terrific book out there called Natural Hormonal Enhancement by Rob Faigin for this topic.

8

Here are my thoughts on the article. Bullshit! what are the sources of the article? WHo sponsored the study, Chef Boyardi?

Nick

9

How about this?

Instead of worrying about which diet will increase your testosterone, how about you actually eat some freakin’ food? It’s pretty simple. Eat protein with every meal and combine it with either carbs (fruits, veggies, whole wheat bread, pasta, potatoes, oatmeal or brown rice) or fats (nuts, red meats with green veggies, flax and fish oils, natural peanut butter, etc.)

Start by taking your fork, picking up some meat and veggies and putting them into your mouth. Chew and swallow. Repeat. Now, do this at least 5-7 times a day, and you just might gain some weight.

Better yet, follow one of CW’s programs such as ABBH or TBT and read and follow JB’s Massive Eating Reloaded 1 & 2 (or the Pound O’ Week diet - POW).

In not time at all, your testosterone levels will get a huge boost, and you might hit 130lbs in the next month or so. Now wouldn’t that be grand???

10

[quote]Nate Dogg wrote:
How about this?

Instead of worrying about which diet will increase your testosterone, how about you actually eat some freakin’ food? It’s pretty simple. Eat protein with every meal and combine it with either carbs (fruits, veggies, whole wheat bread, pasta, potatoes, oatmeal or brown rice) or fats (nuts, red meats with green veggies, flax and fish oils, natural peanut butter, etc.)

Start by taking your fork, picking up some meat and veggies and putting them into your mouth. Chew and swallow. Repeat. Now, do this at least 5-7 times a day, and you just might gain some weight.

Better yet, follow one of CW’s programs such as ABBH or TBT and read and follow JB’s Massive Eating Reloaded 1 & 2 (or the Pound O’ Week diet - POW).

In not time at all, your testosterone levels will get a huge boost, and you might hit 130lbs in the next month or so. Now wouldn’t that be grand???[/quote]

Wow. some serious motivational post you’ve got there. But how am I supposed to know whether the larger calorie intake is increasing Testosterone (which actually promotes muscle growth) instead of other non-desirable estrogens such as estradiol (which would just lead to puffinnes, gyno and overall blubber,…)

11

If you’re so concerned, go get your levels tested by a professional.

12

[quote]jsbrook wrote:
I don’t think 15% protein would cut it for a lot of us. Who cares how much testosterone you have if you’re not eating enough protein for muscle growth.[/quote]

Have to agree. And how much would this diet manipulation affect T-levels anyway? Probably a minor amount. I’ll stick with the high-protein diet.

13

[quote]graphicsMan wrote:
If you’re so concerned, go get your levels tested by a professional.[/quote]

Already have…

I might post up the results when I actually find the paper again.

Anyways, the doc said I was in the “normal” range. But then again, which endocrine doctor actually goes ahead and encourages the use of steroids on men with a slight hypogonadal state.

Unless you are painfully ill, or severely lacking in vital hormones and it all makes you look like a 2 year old rabbit- the docs won’t prescribe a freaking THING.

14

Stop looking for an easy out and eat and train!

You’re acting like a little pussy! Stop making excuses (my T-levels are low, the weights are too heavy, it hurts, it’s too hard, I travel too much, I’m doing too many other things, etc.).

Your T-levels don’t need to be on the high end in order to make gains in size and strength. Proper food and calories along with a good training program will do that for you.

I’m really getting tired of seeing all your posts and asking for advice. Yet, you don’t take the first step in helping yourself. Instead you say, “Right on! That’s great” or “Thanks, I’ll try that” or some other crap, yet you don’t follow through.

Just eat and train and post back in six months. Stop worrying about your abs for a while and put on some size. If you don’t make anymore progress, you can blame yourself. If you do make progress, you can congratulate yourself for finally doing something.