How to Increase Testosterone Diet -- Food for Testosterone Production

Increase testosterone naturally through your diet.

Most men probably feel they can use a healthy hormone boost to increase muscle mass, libido, energy levels and even self-image. When you think of increasing testosterone levels in the body, your mind probably goes straight to things like supplements, working out and maybe steroid injections. However, there's a simple eating plan you can follow to increase testosterone naturally. Since testosterone travels in the muscles and blood cells, your diet can greatly affect how little or how much active testosterone you have in your body.

Things You'll Need

• Lean meats
• Fish
• Poultry
• Avocados
• Nuts
• Seeds
• Olives
• Olive oil
• Eggs
• Whey protein
• Cruciferous vegetables
• Low-fat dairy
• Fruits
• Whole grains

Instructions

1. Consume enough calories per day, but not too many since this can play a role in how much or how little testosterone your body creates. Ideally, you want to take in about 20 calories per pound of body weight.

2. Enjoy lean meats, poultry, fish or eggs at every meal. The lower your diet is in animal protein, the more inactive testosterone you'll have in your body.

3. Get some fat into your diet through mostly monounsaturated sources like olives, olive oil, seeds, nuts and avocados.

4. Drink a whey protein and carbohydrate drink after your workout to help increase the amount of testosterone entering the muscles. Aim for 20 to 40 grams post-workout with 40 to 100 grams of simple carbohydrates.

5. Add plenty of cruciferous vegetables to your diet like broccoli, cabbage, brussels sprouts and cauliflower. These contain indoles that help to lower the effects of estrogen, which is a testosterone inhibitor.

6. Eat 2 grams of carbs per pound of body weight each day. Ideally, your carb-to-protein ratio should be 2-to-1 if you want to naturally increase testosterone levels.

Tips & Warnings

• Keep everything in moderation and don't eat too much since eating too many calories increases body fat, which can actually reduce testosterone levels.

• Avoid drinking alcohol, as it can reduce testosterone and increase estrogen levels.

References

• Simply Shredded: The Testosterone Diet
• Motley Health: Testosterone Diet to Build Muscle and Lose Weight