The impact of food on testosterone level and other hormones

Beginners often ask how it is possible to boost testosterone through diet? If you delve into the data issue, we can understand that the relationship between food and testosterone are very complicated in nature. For example, the macronutrients have different effects on testosterone in the short and in the long term. According to one study on men with normal testosterone levels, consumption of a carbohydrate drink with glucose led to a brief decline in testosterone levels that lasted for about two hours. Scientists came to the conclusion that processed carbohydrates trigger a rise in blood sugar levels, and this adversely affects the level of testosterone.

It is known that in the long run carbohydrates contribute to the production of testosterone. A diet with severe restriction of carbohydrates leads to a decrease in testosterone levels, therefore are usually recommended to consume complex carbohydrates from whole sources. This is enough to confuse anyone. Given all the above, we offer you to familiarize yourself with the scientific facts about the relationship between food, hormones and body composition.

Fact # 1. Frequent spikes in blood sugar levels lead to reduced testosterone production.

Carbohydrates are different in composition. The body's response to complex carbohydrates from vegetables, fruits and even whole grains different from the response to processed carbohydrates such as bread or pasta. Fiber their whole complex carbohydrates slows the digestive process, as a result, the levels of sugar and insulin in the blood rise gradually. Conversely, processed carbohydrates are quickly digested by the body, which leads to rapid flow of sugar in the blood and a sharp increase in insulin levels. Hormones operate in a cascade manner, and a rise in blood sugar levels and insulin leads to a decrease in testosterone level.

Conclusion: avoid sugar and processed carbohydrates that dramatically increase the level of blood sugar.

Fact # 2. The change in the balance between carbohydrates and protein in favour of protein leads to a decrease in testosterone levels compared to high carbohydrate diet.

Low-carb diet leads to lower levels of testosterone. For example, in young healthy men, consuming large amounts of protein and low carbs, decreased testosterone and increased cortisol levels compared to those who consumed more carbohydrates and less protein. The amount of calories and fat was the same. One of the reasons for the negative impact of low-carbohydrate diets on the hormones, is part of glucose in the development of gonadotropin-releasing hormone (GnRH), a precursor of testosterone.If the glucose level is low, the reduced stimulation hormone GnRH Leydig cells, which produce testosterone. This is probably the result of evolutionary adaptations of the reproductive system activity to decrease during periods of constrained access to food.

Conclusion: to increase the level of testosterone, you must consume a lot of carbohydrates. Recommended slowly digested carbohydrates with a low glycemic index (whole fruits, vegetables and boiled grains).

Fact # 3. Carbohydrate consumption affects performance and the balance between testosterone and cortisol.

One of the benefits of consuming large amounts of carbohydrates from whole sources is a reduction in the level of cortisol, which accelerates the recovery and helps to avoid overtraining. For example, scientists wanted to test how the composition of the diet affects the balance of free testosterone and cortisol, which is a presumptive biomarker of training stress in athletes. The results showed that the subject of men, intensely trained three days in a row and consuming a few carbs (30 percent of total calories), increased cortisol levels and a 43 percent decreased ratio of testosterone to cortisol. Those participants who consumed a lot of carbohydrates (60%), the balance of testosterone and cortisol did not change.

Conclusion: the consumption of large quantities of carbohydrates improves athletic performance and improves recovery. If you want to lose weight, you should consume whole carbs, lots of protein and healthy fat. Carbohydrates should be consumed in the evening right before training or immediately after it.

Fact # 4. Consumption of adequate amount of fat is necessary for testosterone production.

Testosterone and other male hormones are produced from cholesterol, which is contained in dietary fat. For example, research shows that reducing the amount of fat in the diet from 40 to 20 percent leads to a significant decrease in the level of testosterone. In addition, vegetarians who consume less fat than omnivore, testosterone levels are chronically low. If for some reason you need to limit fat in the diet, it is possible to minimize the decrease in the level of testosterone to include in the diet an adequate amount of saturated fats. Studies in which polyunsaturated fats replaced saturated showed that testosterone levels in participants who consumed saturated fats were 10-20 percent higher than the rest.

Conclusion: don't be afraid of fat. Saturated fats are preferable such as high quality meat herbalfeeding coconut oil and red palm oil.

Fact # 5. A calorie deficit leads to a decrease in testosterone levels and loss of muscle mass.

Another factor that has a huge impact on testosterone is a caloric deficit. For example, according to one study in which women with normal weight, eat a deficit of calories, participants lost 1 kg of weight per week, the testosterone level decreased by 30 percent compared to participants who lost weight by 0.5 kg per week. Similar results were obtained in men — in a deficit of calories, the level of testosterone and other male hormones is significantly reduced, regardless of the number of consumed fat. Often decrease and muscle mass, but this is called catabolism, high cortisol levels and calorie deficit, not a decrease in the level of testosterone. Consumption from time to time high carbohydrate foods can prevent a decrease in muscle mass.

Conclusion: avoid sudden restriction of calories consumed. The more serious calorie restriction, the greater the loss of muscle mass and noticeable decline in the level of male sex hormones.