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The Complete Guide to Testosterone Boosters



Testosterone is the most important hormone associated with muscle mass, strength gain and libido. But that's far from the only thing it does in the body. As Chris Lockwood, Ph.D., explains in the article "All About Testosterone", it affects everything from mood and memory to bone health – but to be precise, it also makes the muscles bigger and bigger stronger and helps to increase endurance athletic performance.

What do you do if you want more? If you've been watching, reading or listening to a sporting event in recent years, you know there are many companies that want to sell a product that increases the natural production of testosterone. Sure, we're not talking about testosterone replacement therapy here

This is a prescription drug-based treatment and is a popular option for men who have low testosterone levels in clinical settings. If you want to read about it, read the article by strength trainer Charles Staley "Ask the Ageless Lifter: Does the T-Therapy Work?"

. This is about supplements, a popular choice for men who just want to push them from "a bit low" to "a bit high" or from "I have no idea" to "I feel frickin 'amazing" and See how it is in the mirror, in the gym and everywhere worthwhile.

The question is of course this: Does testosterone booster actually work?

Testosterone Booster Basics

What Do Testosterone Boosters Do?

There is a long list of things that get better with age: jeans, whiskey, and cheese, to name but a few. However, your body and physical abilities are not that easy. We're starting to see some less positive changes in strength and muscle mass in the third decade, and things are not getting any easier from there.

What is to blame? Testosterone. In fact, most men start a gradual decline in the hormone after the age of 30. It can only be a small jump or a dive, depending on a variety of factors ̵

1; from the body composition to the stress level.

Testosterone boosters are a class of herbal supplements that naturally increase testosterone levels. They usually contain micronutrients, which are often inadequate in men, such as. As zinc, and in the research have been associated with a healthy testosterone levels. You may also include adaptogens, a class of nutritional supplements believed to help the body adapt to stress, or ingredients associated with improved sleep. Sleep disorders have been shown to reduce testosterone levels in healthy young men, and as Chris Lockwood, Ph.D., notes, sleep disturbance is a common symptom of low T levels. [1]

Testosterone boosters can work by increasing testosterone levels within a normal range or by indirect hormone support. Either way, these supplements should provide all the benefits that healthy testosterone levels can provide: faster recovery from exercise, bigger and stronger muscles, and increased libido, just to name a few.

Are testosterone boosters safe?

Similar to pre-workout supplements and fat burners, testosterone boosters do not always have an excellent reputation. Check the shelf in a supp shop, and in all three cases, you'll probably see a few products that look unattractive and have mysterious, proprietary blends on the label.

However, this does not mean that testosterone boosters are unsafe. It just means that you have to be your own best advocate.

Always read the reviews before you buy them and choose a testosterone enhancer from a reputable, well-established supplement company. Take only the recommended dose and keep your doctor informed of what you are taking, if you have other health concerns or if you are taking any medications.

Do not expect a testosterone booster or supplement to "solve" your health and fitness for you. How you eat and exercise has a greater impact on your testosterone levels than you might think! And if you want your test task to be both safe and effective, you need to consider both.

If you're completely inactive or burned out from over-intense workouts, neither is going to help you with your T-levels. And when it comes to nutrition, having enough food – and adequate dietary fat – is crucial for both healthy testosterone levels and overall health. [2] In "All About Testosterone," Chris Lockwood, Ph.D., notes that extremely low-calorie diets and fasting will prevent testosterone levels from staying at their peak, along with well-known bad guys like chronic stress.

Don & # 39; t dig yourself into an even deeper hole. Give your booster a chance!

Do testosterone boosters help with muscle growth?

In short, yes, they can. However, a bad diet and a mediocre exercise program will certainly lower the effectiveness of your testosterone booster. An excellent exercise program and a solid diet can help you build muscle and increase testosterone.

Parker Hyde certified strength trainer shows you how to maximize your level with your gym work, in the article "How to naturally boost testosterone with exercise." "In short, stress (or 'intensity'), total volume, exercise selection and even exercise order can have an impact.

Likewise, amino acids in a high-protein diet play a big role in both testosterone and muscle growth Lockwood, Ph.D., explains: "In combination with training that increases the sensitivity of the androgen receptors, and the consumption of essential amino acids necessary to support protein synthesis, the effects on the muscle and performance of testosterone are greatly enhanced. "[3,4]

So before you take a single serving of your test booster, you should make sure that you have set yourself up for success." "Exercise consistently with a well thought-out muscle building program, and make sure that you match your body weight, your Target and level your activity with sufficient protein and total calories.

Focus on proper eating and training, and your testosterone booster is worth more!

What ingredients are included in the best testosterone boosters?

You've probably noticed that there are a variety of ingredients when it comes to popular test support products, and if you want to get the best results you need to know the basics about scientifically-based ingredients, here's my list of top ingredients That makes a big difference in your T-level within a healthy, norm alen area!

Fenugreek

Do not be confused by the name: There is nothing Greek about this plant. In fact, it's mostly produced in India, but I'm sure you're more concerned with the properties than the origins. Traditionally used to make curry powders, pickles and pastes, studies are now studying fenugreek for its anabolic properties.

A study by Mary Hardin-Baylor University in Belton, Texas, investigated the effects of fenugreek supplements on strength and body composition in resistance-trained men. The researchers found that while both the placebo and fenugreek groups significantly increased their strength in the first four weeks, only the fenugreek group showed a significant increase in strength after eight weeks of exercise and supplementation. [5]

  Fenugreek

This suggests that fenugreek can help you to further boost strength and muscle strength after a plateau. Only the fenugreek group showed a significant increase in muscle mass after four and eight weeks.

Zinc and / or Magnesium

These are often combined in testosterone boosters individually or in the so-called ZMA. [19659002] ZMA is a combination of zinc monomethionin aspartate, magnesium aspartate and vitamin B-6. It is a recognizable name found on several complimentary labels, including sleep aids and test amplifiers. ZMA is mostly used as a recovery aid to help the body achieve a deeper REM sleep, and claims to increase muscle strength and hormone profile.

Why should one deal with such common micronutrients? Because it is not uncommon that athletes suffer from zinc and magnesium deficiency, in part due to insufficient refilling of the mirror after intensive training. Deficiencies in these important minerals can lead to a poor profile of the anabolic hormone, impaired immune function, and increased cortisol, ultimately leading to a decrease in strength and performance. [6]

In a placebo-controlled trial, 27 Division II players received either a placebo or a ZMA supplement during the planned spring practice for a total of seven weeks. At the end of the seven weeks, the players who took the ZMA supplement had a 30 percent increase in testosterone, while the placebo group dropped 10 percent. The ZMA group reported an increase in strength of 11.6 percent, compared with only 4.6 percent in the placebo group. [7]

Sleep better and become stronger – sound like a win-win situation for me!

Ashwagandha

Another herb with a funny name! However, this is becoming increasingly popular, both in regeneration-focused supplemental blends and in testosterone boosters.

Ashwagandha has been popular throughout the centuries in Ayurvedic healing (a traditional medical practice in India). adaptogen. "This means that the body is able to adapt to stressors, and while many people are helping to reduce cortisol, anxiety, and fatigue, Ashwagandha is also relevant to us because it offers potential benefits for testosterone. [8]

  Ashwagandha

Although evidence is limited, taking ashwagandha has been associated with rising testosterone levels in men and some muscle and strength growth compared to a placebo-taking group. [9]

Ashwagandha is also one of the four supplements that the physiologist Mandy Wray recommends the article "4 Supplements to Improve Your Sleep." There is also research linking this herb to improved sexual health in men and women. [10,11]

We should also mention that the name ashwagandha "the smell of a horse "means and in the Ayurvedic tradition is supposedly given to you the strength and vitality of a horse. Therefore, his reputation as a testosterone booster may not be that new.

D-aspartic acid (D-AA)

D-AA is a naturally occurring amino acid found in the Leydig testes cells, where it acts as a messenger between your brain and Leydig cells to convert cholesterol into testosterone. Theoretically, D-AA supplementation should increase T-values ​​by improving the brain-testicular messaging system.

Scientists in Italy found that subjects who consumed about 3 grams of D-AA for 12 days saw an increase of 42 percent in testosterone levels. [12] The researchers also found that the D-AA group still had 22 percent more testosterone than the placebo group three days after completion of supplementation. Conversely, an article recently published in Nutrition Research found no increase in testosterone levels in male-trained men after being supplemented with 3 g D-AA for 28 days. [13]

Why the difference? The discrepancy in findings between these studies is likely due to initial training status and baseline testosterone levels in the subjects. While more research on this ingredient is warranted, D-AA is one of several ingredients that are believed to be effective in increasing test levels, especially for older men whose natural testosterone levels have declined due to the natural aging process.

How Can I Make My Test Booster Effective With Exercise

Test boosters can be an effective tool for increasing muscle strength and size, but they do not replace solid resistance training. Research has shown that regular weight training can help raise testosterone levels and not just support the testosterone you have. [14] It's a win-win relationship.

Here are a few tips to take your training and your T to the next level:

Think Big to Small: Research shows that you start your training with compound lifts (Bench press, squat, overhead press, etc.) followed by minor isolation movements results in a stronger anabolic response. [15]

Get in, get off: Try to shorten your training without reducing the overall volume. The testosterone level is higher than 60 minutes after a shorter workout. During this time, most rest periods should be kept short, about 30 to 90 seconds, explains strength coach Parker Hyde in "How to Build Testosterone Naturally with Exercise." [194559002] Keep more weapons in your arsenal: Occasionally Use lifting methods such as forced repetitions, negatives, and drop sets to further strain your body. Personal trainer and fitness journalist Michael Berg explains in "6 ways to lower testosterone levels" that these techniques are proven to be more effective than muscle failure. [16]

No With every set, this is probably not a good idea, but if you go broke with the last set of safe exercise – curls or shoulder presses – it may pay off over time.

As a final comment one should use a test booster with the right attitude. Building a testosterone level, like building your dream concept, is not an overnight project. Dig in, do the work and make decisions that will make you successful in the long term.

References
  1. Leproult, R., & Van Cauter, E. (2011). Effect of 1 week sleep restriction on testosterone levels in young healthy men. JAMA, 305 (21), 2173-4
  2. Volek, J.S., Kraemer, W.J., Bush, J.A., Incledon, T. & Boetes, M. (1997). Testosterone and cortisol in conjunction with dietary nutrients and resistance exercises. Journal of Applied Physiology, 82 (1), 49-54.
  3. Kraemer, W.J., & Rogol, A.D. (Eds.). (2008). The Encyclopedia of Sports Medicine: A Publication of the IOC Medical Commission, The Endocrine System in the Field of Sports and Exercise (Volume 11)
  4. Shenkman, BS, Turtikova, OV, Nemirovskaya, TL, & Grigoriev, AI 2010). Skeletal muscle activity and the fate of myonuclei. Acta Naturae, 2 (2 (5)).
  5. C. Poole, B. Bushey, C. Foster, C. Campbell, D. Willoughby, R. Kreider, & Wilborn, C. (2010). The effects of a commercially available botanical supplement on strength, body composition, power output, and hormone profile in resistance-trained men. Journal of the International Society of Sports Nutrition, 7 (1), 34.
  6. Wilborn, CD, Kerksick, CM, Campbell, BI, Taylor, LW, Marcello, BM, Rasmussen, CJ. .. & Kreider, RB (2004). Effects of zinc-magnesium-aspartate supplements (ZMA) on exercise adjustments and markers of anabolism and catabolism. Journal of the International Society of Sports Nutrition, 1 (2), 12-20
  7. Brilla, L.R. & Conte, V. (2000). Effects of a novel zinc-magnesium formulation on hormones and strength. Journal of Exercise Physiology Online, 3 (4), 26-36
  8. Chandrasekhar, K., Kapoor, J. & Anishetty, S. (2012). A prospective, randomized, double-blind, placebo-controlled study of the safety and efficacy of a highly concentrated full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34 (3), 255.
  9. Wankhede, S., Langade, D., Joshi, K., Sinha, S.R., & Bhattacharyya, S. (2015). Examine the effects of Withania somnifera on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12 (1).
  10. VR Ambiye, D. Langade, D. Dongre, P. Aptikar, M. Kulkarni, & Dongre, A. (2013). Clinical evaluation of spermogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermic males: a pilot study. Evidence-based Complementary and Alternative Medicine, 2013 1-6
  11. Dongre, S., Langade, D. & Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract to Improve Sexual Function in Women: A Pilot Study. BioMed Research International, 2015 1-9.
  12. Topo, E., Soricelli, A., D & # 39; Aniello, A., Ronsini, S. & D & quot; Aniello, G. (2009)). The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reproductive Biology and Endocrinology, 7 (120), 1482-1488.
  13. Willoughby, D.S. & Leutholtz, B. (2013). D-aspartic acid supplementation in combination with 28 days of resistance training has no effect on serum body composition, muscle strength, and hormones associated with the hypothalamic pituitary-pituitary-gonadal axis in resistance-trained men. Nutrition Research, 33 (10), 803-810.
  14. Simão, R., Leite, RD, Speretta, GFF, AS Maior, De Salles, BF, De Souza Junior, TP,. .. & Willardson, JM (2013). Influence of upper body exercise order on hormonal responses in trained men. Applied Physiology, Nutrition and Metabolism, 38 (2), 177-181.
  15. Kraemer, WJ, Marchitelli, L., Gordon, SE, Harman, E., Dziados, JE, Mello, R. & Fleck, SJ (1990). Hormonal and growth factor responses to high resistance protocols. Journal of Applied Physiology, 69 (4), 1442-1450.
  16. Ahtiainen, J.P., Pakarinen, A., Kraemer, W.J., & Hakkinen, K. (2004). Acute hormonal reactions to strong resistance exercises in strength athletes compared to non-athletes. Canadian Journal of Applied Physiology, 29 (5), 527-543.

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