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Amount of protein after a workout

3 Jul
Athletes tend to base their diet decisions on nutritional advice from friends, heroes and idols, rather than scientific proof. And we always hear that the more protein after your workout, the better your muscles will grow and the better your results will be. But is it really true?

Of course not. It’s like with everything else, the facts always get twisted by companies trying to sell you a product or uneducated gym rats who have no idea what they are talking about and so on. After a workout your body will need 10 grams of essential amino acids in one sitting to maximize your muscle building and repair, and it needs to be taken with carbs (about 1.5 g x your weight in kg) within 30 minutes after completing your workout. This means that you will need about 20 grams of whey protein powder containing about 40-50 % essential amino acids. If you were to convert that into food, you would need about 30 grams of protein from food. Any more is just a waste of time, and if you are using protein powder, it’s also a waste of money. And too much protein in your diet will lead to heart disease, some types of cancer, kidney stones, lack of calcium (that will be driven out of your bones) and dehydration (though protein will need 7 times the water for metabolism compared to carbs and fat).

Ok, to the point. The most critical nutritional period for muscle growth is the postworkout meal. Following a hard workout, your body is severely depleted of glycogen and glucose. Hard working muscles utilize glucose (usable form) and glycogen (stored form) for energy. The amount of fuel in your tank obviously does not last forever. As such, there is a point at which blood glucose levels (available energy) and glycogen levels (stored energy) get so low that effective exercise cannot occur. This is typically characterized by a decline in energy levels. There simply isn’t enough available energy for working tissues to use. The body gets real scared by this. Why? If you’re in danger, your body is going to want energy to get the hell out of dodge! So what happens is that a hormone called cortisol is secreted. This is your worst enemy in the quest for size and strength. What cortisol does is chew up muscle tissue for proteins and convert them into glucose. This is a protective mechanism to ensure that the body has a supply of energy in times of danger. A process called gluconeogenesis ensues, producing glucose from these amino acids in the liver. The net result is a  loss of muscle tissue.

Another important nutrient that is used up during hard training is water. Of course, you lose plenty simply through the process of sweating. But water is also used internally by working tissues and to keep the temperature of your body down. The fact that you can lose 20% contractile strength by only dehydrating a muscle a little should underline the importance of water in effective training. The grand-daddy of facts relevant to athletes is that post workout muscle protein synthesis is very high. In plain english this means that your body is growing muscle as fast as a leadfooted drunk driver on the Autobahn. This is one of the most anabolic times of the day. Couple this with the fact that your body can process and store carbohydrates as glycogen 125% more effectively than normal during the postworkout period, and you start to see that the importance of the postworkout meal is very high indeed.

What do these things imply? Well, obviously, if you give your body the nutrients it WANTS to play with, you will grow muscle and strength at a faster rate than otherwise possible. Protein synthesis or the creation of new muscle is elevated. For natural trainees, it is especially important to take advantage of this (steroid using trainees are lucky enough to have continually elevated levels of protein synthesis). But muscle size is not only determined by protein. The majority of space taken up in the muscle is fluid and stored glycogen, as well as a sizeable amount from intramuscular fat. Since you can shuttle more glycogen into muscles than normally possible during this time, you can technically make yourself appear larger than normal with a little extra carbs and water. Why water? Well, for one gram of carbohydrate to be stored as glycogen, you need approximately 3-4 milliliters (mL) of water. Hence for 100 grams of carbohydrate you need about 300-400 mL of water to store it in the body.

Storing glycogen and building muscle decreases recovery time between workouts. Why? If you’ve got a supply of carbohydrate, your body doesn’t need to chew up nearly as much muscle tissue as it would if there were no carbs available. Hence you have less postworkout soreness than without carbs. Furthermore, the proteins that are damaged are repaired much earlier. The increased glycogen storage in the muscle also permits higher training volumes than what would normally be possible. This is important, since volume (sets x reps x time under tension) is typically correlated with hypertrophy gains. If you are physiologically capable of doing more work…do you need me to spell this out to you?

Post workout carbohydrates have also been shown to increase insulin and growth hormone levels – two hormones that are critical in the cascade of processes necessary for effective muscle growth. This leads to increased protein synthesis and hypertrophy. Postworkout carbohydrate ingestion has also been shown to decrease protein breakdown and excretion, maintaining a more positive balance of muscle in the body.

So what are the practical applications of this knowledge?

Need 1: Water. You must rehydrate yourself for performance and to ensure that any carbohydrates you eat can be effectively stored. How much water is enough? You can’t just drink the 3-4 ml x [amount of carbs you eat in grams] because that would only give you enough to store the carbs as glycogen. Significant water has also been lost through sweating and thermoregulatory processes. What this basically means is that the more water you suck down, the better! The worst thing that can happen is that you’ll be a little bigger than normal! Be careful to space out water consumption. The way that water levels are moderated in the body is by changes in blood pressure. If you drink too much water at one time, blood pressure rises excessively and this sends a signal to the hypothalamus. The hypothalamus then stops the secretion of a hormone called Anti-Diuretic Hormone (ADH), which causes the body to excrete more water than normal. Hence hydration is undermined if you chug a whole bunch of water at one time. Hydration is much more efficient by steadily sipping water until you have drank a large quantity of water. Most people can’t go wrong with 1 to 2 L of water post workout.

Need 2: Carbohydrates. To offset protein catabolism. To replenish spent glycogen. To permit supercompensation of glycogen stored. Most of the studies done have shown good effects of using 1 to 2 grams of carbohydrate per kilogram of bodymass. However, I think that the amount of carbohydrate you ingest post workout should also be reflective of your training volume. It makes sense that 2-3 sets to failure won’t torch your body of fuel nearly as much as 20 sets will, right? Hence, you should tailor your carbohydrate intake appropriately towards your volume utilized. The studies mentioned above used 1 to 1.5 grams carbohydrate per kilogram of body mass for people training with 8 sets to failure. You must add or decrease carbohydrate intake specific to your own training volume. I would highly suggest that the carbohydrates you ingest be in a powdered or liquid form. The reason for this is simple – faster absorption. The faster you can get glucose into your bloodstream and muscles, the less protein destroyed and the more glycogen stored. I think that normal digestion simply takes too long. The glycemic index of the carbohydrates you eat should be relatively high. Around 100-130 for the nitpickers out there. For my money, I think that a combination of juice and maltodextrin powder serves this purpose nicely. Maltodextrin is very rapidly absorbed, and juices add both flavour and high glycemic carbohydrates. Try to stick to juices that are rich in glucose as these will be the most rapidly absorbed. If you can’t find any maltodextrin at your local health food store (it’s dirt cheap – about $8 for a 2 lb. container), try a home brewing store. Maltodextrin powders are common there. Dextrose is a chemical rearrangement of your basic glucose molecule. Dextrose powder, therefore, is also an option for post workout carbs. You can obtain dextrose at home brewing stores as well – it seems to be difficult to come by (if at all) in health food stores. Otherwise, you can order maltodextrin from Supplement Direct. It may not be listed online but I do know that they carry maltodextrin if you email them.

I believe that it is also important to “buffer” your intake of this carbohydrate solution, just as the water. Why? Even though you can process nutrients more efficiently postworkout than any other time, it is still possible to overload your body’s capacity to digest. One of the biggest reasons why people get fat is because they eat too much at one time! Don’t turn a very anabolic period into a fat ass party! Buffer your intake of your carbohydrates over 1 to 1.5 hours. Drink them slowly. As a general rule, I try to consume half my post workout shake immediately after my workout, and then continue sipping on the remainder of my shake within 1 hour after my workout has been completed. I sip on water at the same time too.

Need 3: Protein. To take advantage of the anabolic postworkout period and offset muscle losses. Again, the amount of protein consumed post workout will depend on your body mass. I think it is stupid to say that one should not eat more than 30 grams of protein per meal. That means that a 300 lb. man and a 100 lb. woman can process protein at the same rate! As such, take into account body size. I would warn that you not overload your body’s capacity to handle protein at one time – for most, this means around 30-50 grams. But metabolically speaking it is very difficult to convert protein into fat. So many processes must occur before it can be deposited as fat – it is very difficult to get fat off of protein. I would suggest that you get your protein from a hydrolysated whey protein shake. Why? Regular food protein digests too damned slow to take advantage of the postworkout processes. You simply can’t take advantage of the anabolic state you’re in when that chicken breast you eat hits your bloodstream 2 hours later! Whey hydrolysates are very rapidly absorbed – they are partially predigested through an enzyme bath so half the work is done for you :). Again, buffer intake to avoid fat deposition and direct more nutrients towards muscle tissue.

Avoid fat postworkout. Fat inevitably delays digestion because it metabolically requires so many more processes to break down. Postworkout you want efficient digestion, and fat gets in the way. Besides, it is questionable as to whether or not you need fat for any real nutritional purpose postworkout. If there is a need, I’m sure that most people would have no problem with that fat coming from bodyfat sources.

To ensure that you’re getting a steady stream of nutrients to your body – follow a general rule of thumb. Your energy levels should not go down at all during the postworkout period. I mean this! If your energy is going down, two things could possibly be happening and neither of them are good. 1] Your blood glucose levels are dropping, meaning that you aren’t getting in enough nutrients when your body needs them. You are now going catabolic. 2] Your blood glucose levels rose too quickly! Again, if you eat too many carbs at one time, blood glucose rises quickly. Your body secretes a whole mess of insulin to get rid of the blood glucose. Where does it go? Part of it to muscle, but most of it to FAT! That’s right, excess glucose goes to fat! What then happens is that your blood glucose levels fall, you get really tired, and then you go catabolic! So not only do you chew up muscle tissue, but you get fatter at the same time. SInce blood glucose levels are directly related to energy levels, you should not see your energy level decline. In fact, it should be constant from the minute you start drinking your carbs, protein and water. If you’re drinking your shake and still see a decrement in energy; slow down consumption. The nice thing about this is it also avoids bloating.

You can also consider adding Vitamin C and creatine monohydrate. Vitamin C will aid protein synthesis and recovery, and since the body is storing nutrients so effectively postworkout – creatine will be taken up into the muscle cell very efficiently  – more so than at other times.

Postworkout nutrition doesn’t end with the meal immediately after your workout. Protein synthesis is elevated by 50% postworkout but it can be as high as 110% up to 24 hours postworkout. So keep supplying nutrients to your body in small, frequent and balanced feedings of carbs (40-70 grams), protein (30-50 grams), and water (up to 1L meal meal) every 1.5-3 hours. You can start adding in fat into your diet (10-15 grams per meal) after you’ve gotten the first meal postworkout out of the way, since heightened fat intakes are associated with better nitrogen balances (indicative of less muscle being lost). And of course, switch to solid food instead of the protein shakes.

One last reccomendation I would make is that you brush your teeth after you’re done drinking all this crap down. Why? 200 grams of sugar at one time is a heckuva lot for your teeth to handle. Rather than letting your teeth decay with sugar residue, brush them clean and keep your chompers.

Here’s where the fun part comes in. The following are recipes for my idea of a great postworkout shake for a 200 lb. athlete. The first tastes like an Orange Julius and is a great post-workout reward! The second tastes like a Pina Colada.

Shake 1:

30-50 grams whey hydrolysate protein powder, vanilla flavoured
75-150 grams maltodextrin, depending on training volume (generally, 1 g maltodextrin = 1 g carbohydrate)
750-1000 mL orange juice (approximately 75-100 grams carbohydrate)

Blend until smooth. Drink with 1-2 L of distilled water over 1.5 hours postworkout.

Shake 2:

30-50 grams whey hydrolysate protein powder, vanilla flavoured
75-150 grams maltodextrn, depending on training volume
1 large can of pineapple in juice
1 small can of mandarin oranges in juice
1-2 cups water
6 ice cubes

Blend until smooth. Drink with 1-2 L of distilled water over 1.5 hours postworkout.

Shake 3:

Mix 300 grams of dextrose powder into 2L of distilled water. Add Kool Aid mix of choice for flavour. Drink half of this solution after training (yielding 1L of distilled water and 150 grams carbohydrate from dextrose). Then mix up a protein shake about 30 minutes later.

Postworkout nutrition is one of your best friends in the quest for size and strength (besides a lifetime supply of Sustanon 250!).

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day


How long does hair grow in a month? And can you grow hair fast?

3 Jul

How long does hair grow in a month? And can you grow hair fast?.

About supplements

3 Jul

There are different rules for when and how you are suppose to take your supplements, some foods should be avoided with certain vitamins for example. Even essential nutrients are toxic at some level of intake. Among the most important ones to avoid taking too much of are vitamin A, D and B6.

Excess vitamin A (retinol) can cause birth defects when a women is taking too much at conception and during early pregnancy.
Vitamin D excess can result in the calcification of blood vessels and cause damage to kidneys, heart and lungs.
Excess intake of vitamin B6 can cause permanent damage to sensory nerves.
Excess intake (and inadequate) calcium intake increase the risk of kidney stones. Excess intake of iron interfere with the absorption of other minerals, like zinc.

It’s important to remember that every RDV and UL are set for normal, healthy people. If you are on some kind of medication that might increase or decrease your need for a nutrient. For example, aspirin and ibuprofen increases your need for folic acid. If on blood thinners, supplementation with vitamin E and K should be avoided because they will complicate your condition.

Avoid taking your supplement pill with milk because the calcium will hinder minerals from being absorbed. Calcium needs vitamin D to get fully absorbed, so make sure your supplement or milk contains both. And vitamin D needs fat to get absorbed by the body, so always take our omega-3 pill with your calcium/vitamin D or make sure that your milk contains fat (so do not drink fat free milk). Your vitamin pill will probably only contain about 10-12% of RDV when it comes to calcium and the reason for that is that if it contained 100%, the pill would first of all be too big to swallow and second you’ll need to space out your calcium for best absorption and preferably take it with food. The body can only handle about 400 mg/hour.

Iron needs vitamin C to be absorbed properly and iron should not be taken close to drinking coffee.

In fact, nutritional supplement is complement nutrition but not a suitable for food. Traditionally, nutritional supplements include different minerals, vitamins, botanicals and substances that are derived from different natural resources.

You have to understand that supplements are not drugs. In fact, drugs are used to ease the pain inflicted as well as cure different diseases. As well they work quite hard for the human body and can have different side effects. And thus, the user of drugs traditionally has a health care specialist’s prescription. At the same time, the majority of nutritional supplements work like dietary supplements in addition to the food consumed on a daily basis. Traditionally, people consume food supplements in some health conditions. Including multivitamin and multimineral dietary supplements into your diet is quite useful for preventing different diseases. For instance, vitamin C is considered to relief and prevent fever. As well supplements are substances that help optimize the human body function properly.

Health experts claim that nutritional supplements are quite safe for people. The main reason is that the substances that are contained in supplements are natural substances. In addition, some supplement manufacturers have been doing intensive research in the different products of their supplements.

But, even if dietary supplements proven to be effective and safe to prevent the disease, this does not obviously mean that you could avoid conventional medicine and relying only on regular nutritional supplements. You always have to consult your doctor first, especially if you are going to combine supplements with medicines for your health care. For instance, the consultation is quite necessary for pregnant and breastfeeding women.

Great examples of the use of nutritional supplements that are able to strengthen the immune system are to use supplements that contain such vitamins as A and C. In order to eliminate toxins you have to take supplements that include vitamin C, vitamin E, beta carotene and chlorophyll. If you have to overcome inflammation, then you need supplements with vitamin C and vitamin E..

High testosterone is one of the reasons for hair loss!

24 Jan

High testosterone is one of the reasons for hair loss!.

Hair Loss Myths?

14 Jan

Hair Loss Myths?.

Supplements For Building Muscle

21 Oct

If you were to walk into your local health and nutrition store looking for supplements that build muscle, you’ll probably find yourself confused and amazed at just how many products there are to choose from.  With so many supplements available, it can be a little on the tricky side to decide which ones will help you with your goals.  There are a lot of supplements out there to help you build muscle, although some may not be ideal for your goals.

The first thing to keep in mind, is the fact that you don’t always need muscle building supplements to build muscle, although will help you speed up the process.  These types of supplements can help you increase muscular development, providing you work out.  They can aid you in both muscle growth and the recovery of your muscles.  Among the many products available, the most popular are protein, creatine, and multi-vitamins.

Protein is a preferred supplement among bodybuilders and those who exercise.  It contains many amino acids which help you to build muscle.  No matter what type of diet you are or on or supplement you select, you should always pick one that contains a lot of protein.  The ideal way to take protein, is 2 grams per pound of body weight.  You can get protein in pill form, powder, or even bars.  When you select your protein supplement, you should also make sure that the supplement contains whey, soy, and eggs.  Whey protein is the ideal supplement, as it contains everything you need to start building muscle.

Creatine is another beneficial supplement, as it will help you increase your muscle mass and improve the recovery time for your muscles.  Creatine also helps you to increase your muscle pumps as well, allowing you to do more repetitions with more weight.  Normally, you will need to go through a loading period of creatine, which is usually a week.  Once you have loaded it, you should use in cycles, a few weeks using it and a few weeks off.  To get the most from creatine, you should always follow the instructions the manufacturer has provided on the label.

Micro-vitamins are another great supplement, as they work great for those who aren’t getting enough minerals and vitamins with their normal diet.  Although you may have the best of intentions, a busy or hectic schedule can make it very hard to get a healthy meal.  If you use vitamin supplements in your diet, you can get the vitamins and minerals your body needs.  If you are looking to build muscle, you should always take the proper supplements, and use protein bars and shakes if you arenít able to eat a healthy meal.

Building muscle is something we would all like to do.  Even though it requires a lot of exercise and commitment on your behalf, you should also have the necessary supplements as well.  If you use the right supplements, you’ll notice the muscle growth in a matter of weeks.  Supplements will help you to build muscle, by speeding up the process.

There are a lot of brands and manufacturers to choose from. You can find these supplements locally or online, giving you plenty of great deals to take advantage of.  If you exercise and are looking to add more muscle mass to your body, you should give muscle building supplements a try.  They work extremely well, they taste great, and they will greatly assist you in your quest to build muscle and live a healthier life.

Testosterone Supplements 4 Hair Growth

23 Jul

What Causes Hair Loss?

Male Pattern Baldness is progressive loss of scalp hair in men beginning in the twenties/early thirties. It depends on the presence of the androgenic hormone testosterone, and is caused by genetic and hormonal factors. Male pattern baldness occurs in approximately 30%-66% of adult males, and is characterised by a receding hairline, and maybe a bald patch. 5-alpha reductase (5AR) is an enzyme that converts the hormone testosterone into dihydrotestosterone (DHT), which inhibits hair growth in genetically-prone scalp hairs. If you are genetically predisposed to male pattern baldness, any increases in testosterone may increase hair loss. Bear in mind that even training with weights can increase your testosterone levels.

Minimising Hair Loss

Some testosterone booster supplements include DHT blockers to help your body prevent the conversion of testosterone to DHT, including B-Sitosterol, Saw Palmetto Extract, Astaxanthin and Pygeum Africanum. Bee pollen extract is also used in this capacity because of its rich L-Cysteine content. 8% of hair is composed of L-Cysteine. Cucurbita Pepo inhibits the conversion of testosterone into DHT. Saw palmetto berries include a volatile oil high in phytosterols which also controls the conversion of testosterone to DHT. In some supplements a proprietary or tradmark name may be used when detailing ingredients, thus look for the term “DHT Blockers.”

Avoiding Hair Loss

If you are genetically pre-disposed to male pattern baldness, anything you do to increase your testosterone level (including weight training), may slightly quicken, over a period of years, some hair loss. What appears to be the ultimate cause of hair loss for most people is an auto immune response where the body attacks the hair follicle causing an inflammatory response, similar in the manner in which the body may reject an implanted organ after surgery. Whilst DHT is important in the cause of hair loss, it is not the final cause and a new race has been started to address the inflammatory response which ultimately causes you hair to fall out. You have to attack hair loss from both the DHT and inflammatory response. Increased testosterone may accelerate the process if you are genetically susceptible to it. However, this will not make your hair fall out if you are not destined to lose your hair in the first place. If you are concerned with hair loss, choose a testosterone booster supplement which includes the DHT Blockers B-Sitosterol, Saw Palmetto Extract, Pygeum Africanum, Astaxanthin, Bee Pollen Extract and Cucurbita Pepo. This way, you can boost your testosterone and know your also addressing any concerns you may have.

Sport Nutritional Supplements

22 Jul

FASTER            STRONGER              BETTER  

Sport nutritional supplements can help lower your body fat; beef up your lean muscle mass, increase your antioxidant levels and overall health, and as a consequence improve the physiological and bio mechanical components of your sport!

Recent studies of the dietary practices of elite athletes report that supplements are commonly used and that some professional athletes use a very large number of (approved) supplements.

Why would they do that?
Because they know it helps their performance!

These are professional athletes who are deadly serious about producing the best results possible so they do what it takes to keep IMPROVING.

When a particular supplement allows the athlete to meet his/her goal that supplement should be considered to improve sports performance.
Providing there are no negative side effects involved, athletes should feel comfortable using it and the supplement will often offer a psychological benefit in that it increases the users confidence in his/her expected performance from using the supplement.
A quality sports nutrition supplement will also help to optimize your overall health. There is often a fine line in the difference between sport nutritional supplements and quality health supplements because many sports supplements offer other health benefits in addition to the primary ‘performance benefit’.
The quest to optimize performance or just get an edge on your weekend opponent(s) is a never ending goal of athletes and sports enthusiasts of all levels. It’s no wonder peoples’ interest in finding the best sport nutritional supplements is ever increasing.

The sports nutrition supplements industry has reached more than $ 11 billion in the United States alone!

The following nutrients are popular as exercise performance enhancers – but please note that research is lacking on the efficacy and safety of some of these commonly used supplements particular in respect of athletic performance.


  • Alanine
  • Bee Pollen
  • Branched-chain amino acids (BCAAs)
  • Carnitine
  • Coenzyme Q10
  • Creatine
  • Ginseng
  • Glutamine
  • Glycerol
  • HMB (B-Hydroxy B-methylbutyrate)
  • Lecithin/choline
  • Lipoic acid
  • Magnesium
  • Pantothenic acid
  • Phosphatidylserine
  • Pyruvate
  • Royal jelly
  • Selenium
  • Sodium bicarbonate
  • Vanadium (vanadyl sulfate)
  • Vitamin C
  • Vitamin E
  • Zinc

NOTE: Professional or high performance athletes must educate themselves thoroughly BEFORE taking any supplement and check that none of its components are athletic banned substances.

Some supplements may contain ingredients, such as androstenedione and ephedrine that can produce positive tests for banned substances.

Athletes under 18 must not take steroid hormone precursors or ephedrine alkaloids (Ephedra).

The green light is given only to vitamins, minerals, beverages to replenish fluids/electrolyte and protein energy bars. This is especially true for people who train yoga, since yoga health benefits focus on all natural health and wellness!

Testosterone, Sex and your Muscle build

20 Jan

People have always assumed that after sexual activity, males experience a drop in testosterone levels.
What happen to testosterone level after sex? Does SEX actually LOWER Testosterone…and your ability to gain muscle?”
We all know that raising your Testosterone levels can DRAMATICALLY increase your libido as well as pack on layers of thick new muscle, right?

But wait! Sex can reduce your testosterone levels and your muscle gains, tell you why.
Testosterone is a very important hormone for gaining muscle, we all know that. Well in order for your body to optimize output, you must have enough of the mineral ZINC in your body.
Zinc is an essential nutrient for your libido and Testosterone level: Your body uses it up very rapidly but doesn’t store very much in reserve.
Therefore, zinc must be replenished daily, but…our diets these days are naturally devoid of zinc due to our diets.

But here’s the fact: Men also lose zinc during SEX!
In fact, men lose up to 1mg of zinc for each happy ending, men have…and even MORE while sweating (so sweaty sex is basically a zinc SLAYER)
so Sweaty Sex = Zinc Deficiency = Low Testosterone Levels = Less Muscle
Ok, now the solution and NO…the answer is NOT to stop having sweaty sex!

First, testosterone is a “supply and demand”, hormone so you’d better be using  diet, supplements and training methods that triggers natural Testosteron release. See the list of testosterone food sources below.
But the most important thing, you must be providing your body with drive or natural need to produce more Testosterone.
Fortunately, having more sex also creates a need for more Testosterone so it’s just a matter of supporting your own natural production.
Testosterone level has been found in research to rise in humans after sexual stimuli (such as sexually explicit pictures). One study like this was published in New Scientist 22 Aug 98 11, done by Ludwig Boltzmann Institute for Urban Ethology in Vienna. 10 men and 10 women viewed a 15 minute pornographic film. Men’s testosterone levels increased 100 percent afterwards, while women’s was 80 percent.
Men have significant jumps in testosterone levels from sexually arousing stimuli (and certain other types of stimuli).
Viewing sexually arousing material, without ejaculating, before working out should be beneficial for improving workouts.  Ejaculating before working out, would probably not be ideal, since ejaculation also releases endorphins(pain killing) natural hormones in the body. This would in turn effect your strength and energy before your workout.

Next, make sure you’re supplementing with about 15-25mg each day of ZINK picolinate. It’s best to take it at night on an empty stomach, right before you go to bed.
This will make sure you have adequate levels of the right nutrient to optimize natural testosterone production… and of course, BUILD MORE MUSCLE!

The following is a collection of tips about a healthy diet for optimum testosterone production, including lots of foods and even fruits that increase testosterone production. Testosterone is produced by the body and is not found in the food we eat; however, certain foods lead to testosterone production and better blood circulation, which carries the testosterone to the appropriate organ, while other foods should be avoided.

So foods that encourage testosterone production may be called – for lack of a better term – testosterone food sources.

Testosterone Food Sources

Zinc: The best source of dietary zinc is meat. The best meat choice is the white meat of chicken. The best fish choice is salmon. For vegetarians, choose peanuts or beans. No fruits that increase testosterone in this category, because plant sources of zinc are harder for the body to use and are not good testosterone food sources.

Vitamin A: essential for the normal function of the reproductive organs. Lots of fruits that increase testosterone in this category: apples, blueberries, cantaloupe, pineapple and citrus fruits, just to name a few. Other food sources of Vitamin A include fish (salmon, again), leafy greens (spinach) and brightly colored vegetables like tomatoes, red peppers and yellow squash.

Hope you like salmon, because other than being an excellent source of Vitamin A and zinc, as well as protein, fish oil is said to keep SHBG (sex hormone binding globulin) levels lower. When testosterone runs into SHBG in the blood stream, it becomes attached to it, and then can’t interact with any of the body’s cells.

The net effect of testosterone that is attached to SHBG is the same as a lack of testosterone since it is prevented from having any impact on the body. Salmon might be your number one testosterone food source followed closely by oysters which are naturally rich in zinc.

Diet and Testosterone


The following foods are not testosterone friendly food and drink sources: fried foods, sugar and caffeine over stimulate the adrenals, which produce some testosterone. Over stimulating the adrenals leads to “adrenal exhaustion”, means they are not going to produce testosterone or anything else.

So a breakfast of hash browns, toast with jelly and coffee with cream and sugar would have pretty much everything in it that you want to AVOID if you are looking for testosterone food sources.

In conclusion, a healthy diet and testosterone production go hand in hand.

It is not possible to include here all of the good testosterone food sources or even all of the fruits that increase testosterone.

In the meantime, for breakfast tomorrow have an egg omelet (egg yolk contains cholesterol which testosterone is made from) with tomatoes and red peppers (sources of Vitamin A) and orange juice to drink. Follow that up with some alfalfa-sprout toast (alfalfa is said to be a sexual stimulant) and some fresh apples, pineapples or other fruits that increase testosterone and you are sure to have a good start to your day.

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