The Testosterone Diet: Your Complete Meal Plan and Supplement Guide

Testosterone is a male sex hormone that is crucial for fertility, building muscle, sexual activity, and the wellbeing of bones. With an increase in age, testosterone levels drop naturally by 1 to 2 percent annually. Nevertheless, the body’s testosterone levels may also be affected by such things as lifestyle and diet, medical issues, and more. Low levels of this crucial hormone can be rectified wxith some medical procedures, more so among young men. Moreover, changes in the way of life and diet can help to boost low testosterone levels by stimulating the body to produce more of this hormone.

Here are some great foods that you should consume to increase your testosterone levels:

Leafy green vegetables

Magnesium is a vital mineral in boosting the testosterone quantity in the body, and it is found in leafy green veggies such as kale, spinach, and Swiss chard. You can also get a good supply of magnesium from other foods such as beans, whole grains, lentils, nuts, and seeds.

Whole eggs

Whole eggs are some of the all-around foods because in addition to supplying the body with vitamins and minerals, they are also rich in fats that boost testosterone, protein, and HDL cholesterol (good cholesterol). You need to eat the whole egg—do not discard the yolk as some overly health conscious people do—to get the critical building blocks (provided by the yolk) for testosterone.

Avocados

Unlike most of the fruits whose content is mostly carbs, avocados find most of their calories (about 77%) coming from fats, the biggest amount of which is monounsaturated fat, which is needed to improve testosterone levels in the body. Avocado is also rich in Vitamin A, B Vitamins, and Vitamin K2, and minerals such as magnesium, copper, and potassium. This fruit is a very nutritious food with lots of benefits in addition to boosting testosterone.

You may also take some magnesium and zinc supplements to boost your testosterone. Additionally, you can get products to increase your testosterone from Valkyrie shop, who will help you get the physique you want and improve your athletic performance.

Tuna or salmon

Tuna and salmon are rich sources of Vitamin D and Omega 3, in addition to being sources of high-quality proteins for muscle repair and development. Vitamin D has a crucial role in testosterone production. In addition to supplying the two nutrients, salmon provides good cholesterol and selenium.

Other T-boosting foods

The following are also foods to consider while attempting to boost your cholesterol levels:

  •             Oysters
  •             Shellfish
  •             Ginger
  •             Ricotta cheese
  •             Grass-fed butter
  •             Coconut oil and olive oil
  •             Pomegranates
  •             Potatoes
  •             Grapes
  •             Strawberries
  •             Pumpkin seeds
  •             Bananas

Meal plans to boost testosterone

Here are some possible meal plans to help raise your testosterone levels:

Breakfast

Scrambled eggs in butter or olive oil

Mushrooms sautéed with vegetables (spinach)

Bacon (preferably organic)

Lunch

T-bone steak

Broccoli with carrots and onions cooked in olive oil

Baked potatoes

Dinner

Grilled chicken breasts

Brown rice

Veggies such as tomatoes and spices or flavorings like thyme, rosemary, and oregano cooked in olive oil

Conclusion

You can improve your testosterone levels by eating the above foods, with which you can make some great meals using recipes available online or from cookbooks.

Thomas Matthys a former world-class track & field athlete and the founder of Swol Headquarters. He graduated from the University of Fordham with a Master’s degree in Science. Matthys is a certified sports nutritionist and personal coach of several professional athletes.  Matthys has been involved in various clinical studies within Track & Field including one on the factors associated with muscle recovery and HIIT.

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