Boost your Testosterone!

Following on from my previous post on Testosterone I thought I best let you know about how you can boost your testosterone levels!

Vitamin D:

Vitamin D  deficiency has links to low testosterone levels, with low testosterone levels and low vitamin D levels both being linked to depression there is no wonder you feel like crap in the darker months! 

The best way to combat this is to take a supplement and getting out in the sun more.

If your are free spirited enough embark on some naked sunbathing! According to a study I came across exposing your meat and two veg to sunlight increases your vitamin D absorption by 200%! If I come across it again then I will post a link.

You can also chow down salmon, tuna, sardines, eggs, cow's milk and shrimp.

Zinc:

If you are deficient in zinc than you are probably low in testosterone as well.

Add beef, lamb, turkey, seeds, quinoa, beans and shrimp to your shopping lists!

Magnesium:

Grab some quinoa, spinach and pumpkin seeds! It seems that magnesium helps improve your testosterone levels by improving sleep quality and thus decreases your cortisol levels.

Resveratrol:

The stuff you get from red wine, other than a hangover!

Resveratrol has been shown to increase blood testosterone by 50%! If you can't handle some red wine opt for balsamic vinegar, raisins, blueberries, cranberries or dark chocolate!

Get enough fat:

Getting enough testosterone levels saturated and monounstautrated fats in your diet with help maintain healthy testosterone levels.

Bromelain:

Bromelain is an enzyme found in bananas and pineapples and will help increase your testosterone levels.

Garlic:

Garlic will increase your testosterone levels and speed up how fast your body synthesises protein, be careful though other than giving you smelly breath too much garlic will lower your testosterone levels!

Reduce stress:

Stress can reek havoc on your on your body, brain and testosterone levels!

The are tons of ways to lower your stress levels from exercise, giving up smoking, limit your alcohol and caffeine, sleep and eat healthy foods.

Vitamin C:

Appears to protect testosterone from harm and lowers stress levels!

You can stick to your oranges or opt for kale, broccoli, spinach or some berries!

Whey Protein:

Having a protein shake after exercise lowers your cortisol levels and encourages muscle growth and repair.

Train big muscle groups:

Training big muscle groups with give you a big testosterone boost, particularly when training your lower body, add some squats, dead lifts, pull ups and bench presses to your workout.

What to avoid:

Gluten can have a negative effect on your testosterone levels.

Foods high in estrogen like peas, soy, flax seed. tofu and sesame seeds.

Licorice can block testosterone production.

Polyunsaturated fats and trans fats lower testosterone levels.

Peppermint and Spearmint may hinder your testosterone levels.

If you would like to know more about testosterone boosting food then please click here to check the article written by Mass Gain Source.

Why should you go gluten free?

Everyone seems to be going gluten free at the minute and but fair there is a strong argument for it.

Gluten is found in wheat and can cause inflammation of the intestines, this is why you may feel really bloated and lethargic after eating wheat pasta or bread.

 Hopefully you just have a mild intolerance like I do and can get away with some slight discomfort, if I eat really crusty bread than I end up walking round like I'm 8 months into a pregnancy without the sore nipples!

Symptoms can include diarrhoea, stomach pain, tiredness, bloating and surprisingly depression.

To makes things clear I have self diagnosed myself with a gluten intolerance.

 After keeping one of many food dairies I recorded how I was feeling and my energy levels after I ate and did notice a difference when I either reduced or increased my gluten consumption.

If you are worried you should consult your doctor and ask to get tested.

Gluten is used in  loads of products ranging from the obvious like bread to the more surprising like ketchup! If you are considering going gluten free then you best out out your deer skin cap and magnifying glass to read practically every label you come across.

Try and stick to rice, corn, quinoa, flax and oats but be aware that they still may be contaminated by gluten so keep those eyes peeled!

Cutting out gluten won't cause you any harm but it is more effort when out shopping so if you don't feel gluten is causing you any harm then keep calm and carry on!

Quinoa Porridge

Ingredients:

100g of quinoa
180ml of semi skimmed milk

First pour your quinoa into a pan of your chose and put it on the hob over a medium heat and cook until it has browned, you will have to stir it often to stop it from burning, while I was browning the quinoa it popped like popcorn!

Once you are happy that your quinoa is suitably toasted then add your milk, bring to boil then let it simmer until your grains are soft and at your desired consistency, I added cinnamon at this point then one I had got the porridge into my into my bowl I added a spoon full of honey, but like porridge made from oats you can be as creative as you like!

My porridge has a nutty taste and a bit of bite to it, I have never had quinoa porridge before so I have nothing to compare mine to but I did enjoy it and given the chose I would take quinoa porridge over oats.

Nutritionally quinoa destroys oats with higher protein, vitamin B-3, fibre, iron, calcium, folate, zinc, vitamin E and magnesium so it's worth giving it ago and seeing what you think!

Quinoa

Quinoa  is a grain that is packed full of nutrients and a must have on your shopping list if you are a budding vegan or vegetarian body builder!

Quinoa is a complete protein, which means it contains all the proteins that you body can't produce on it's on,    vegetarians and vegens take heed!

Quinoa contains manganese, magnesium, folate, phosphorus, copper, zinc, potassium , vitamins B1, 2, 3 6, a bit of calcium, vitamin E and omega 3 thrown in for good measure!

It may have anti inflammatory, anti depression, anti cancer and anti viral properties.

Has a good amount of fibre and low GI and gluten free!

And because of the fibre and protein quinoa has it will not only speed up your metabolic rate but will also keep you fuller for longer so you won't make a beast of your self at the buffet after work!

What are you waiting for? 

Go out and try quinoa for yourself and if you like that check out my recipe for quinoa porridge!

Protein

Bitches love protein!

Proteins are made up of amino acids.

There are 8 essential amino acids, ones that your body can’t produce on its own so you need to devour delicious foods to get your hands on them!

There are also 12 non essential amino acids, ones that your body can produce so no need to worry about hunting them down.

 If a food has all the essential amino acids it is known as a complete protein and is given a biological value from 1 to 100,with 100 being the best,a whole egg has all the essential proteins in one place and the reason body builders are so obsessed with them!

Protein products they should always have a BV.

They do say you should only have 2 full eggs a day because of the cholesterol, which is why many people separate their eggs and just use the whites as most of the cholesterol is found in the yolk.

You can also make meals that when put together they have all the essential amino acids such as the height of British cuisine, beans on toast

Right the amount of protein your muscles can utilise.

 You really don't need 40, or 30, or probably even 20g of protein per meal to keep your protein synthesis humming along (protein synthesis is where the cells build protein).

 Any protein that your body can't use for growth will broken down and goes down the toilet, that’s some expensive toilet trips in a day. I really begrudge paying 50p to use the bogs at the train station let design my own urine.

To bulk up if you are training a lot as a rule of thumb 2g’s of protein per kg of body weight a day generally works.

After training the window is about half and hour to get some protein/carbohydrates into your system before your body starts getting protein from your muscle stores to convert into energy.

I hope this has helped you on your path to abs of steel and sell out gun show!