Are you finding it hard to gain muscle - or worse still have you found that your muscles are losing bulk - despite your efforts in the gym? If so it’s possible that you are suffering from a reduction in testosterone production.
The primary sex hormone, testosterone, is critical for the proper development of sexual function. However testosterone in adults also plays a key role in regulating muscle mass and the body’s response to exercise.
Early signs of lowered levels can be an increase in body fat, reduced muscle mass, irritability, decreased energy, erectile dysfunction and fatigue. So what causes it?
From an exercise perspective, when an athlete becomes ‘over-trained’ or fatigued on an on-going basis, there is often an accompanying drop in testosterone. This is actually very common in endurance athletes.
However from a nutritional perspective, one of the largest factors that can affect testosterone production is chronic calorie restriction, either through a weight loss programme or by failing to match your diet with the energy demands of your training.
Other common factors are a lack of zinc or magnesium and more recently it has been suggested that a lack of Vitamin D may play a role.
Exercise Smart - The best way to increase testosterone through exercise is to focus on resistance training. Multiple sets of compound movements such as squats or dead lifts, done for 8-12 reps is optimal for testosterone production.
Get Your Omega-3 Fats - Diets with less than 20% fat can lead to low testosterone. Grass fed beef, cold water salmon along with almonds and walnuts are great ways to increase omega 3 from foods. Avoiding refined and processed carbohydrates will also help.
Support Your Lifestyle - There’s very little scientific evidence for a 'magic bullet' which will increase testosterone in athletes, despite what the supplement manufacturers may say. The most effective one is actually likely to be the 'good old fashioned' protein shake, taken immediately after training.
As a result of stress and long hours indoors, zinc and vitamin D deficiencies are becoming increasingly common. Low levels of these can lead to testosterone being converted into oestrogen, which can lead to the dreaded ‘manboobs’.
Restoring levels can help to boost testosterone which will help build lean muscle, boost metabolism and reduce body fat.
Supplementing with BCAA (branched chain amino acids), both during and directly after resistance training, has shown to promote higher levels of testosterone and lower the response of the stress hormone cortisol.
Get Some Rest - Its critical that after the hard work of a training session that you allow adequate time for sleep and recovery. Not only will this allow your muscles to recover but also facilitates that growth hormone production and testosterone levels are maximized.
Brendan Wilde is a health and well being writer that writes regularly for the UK National Register of Personal Trainers. For more information please visit http://www.nrpt.co.uk/