3: EAT ENOUGH CARBS
THE STUDY Penn State (University Park) researchers analyzed the diets of 20 weight-trained males to find possible connections between certain macronutrients (carbs, protein and fat) and their testosterone levels.
THE RESULTS The researchers reported in the Journal of Applied Physiology that subjects consuming the least amount of carbs in their diet had the lowest testosterone levels. This may be due to ketone bodies that form as a result of eating very low-carb diets. One study found that men on a very low-carb diet (a ketogenic diet consuming almost no carbohydrate foods) for two weeks experienced a 20% drop in testosterone levels. The researchers concluded that the ketone bodies produced from the diet caused more LH to be removed by the kidneys, meaning that less was available to signal the testicles to produce ample testosterone.
THE PRESCRIPTION To keep your testosterone levels maxed, you should be eating at least 1 gram of carbs per pound of bodyweight per day. This equates to about 200 g for a 200-pound bodybuilder. This will prevent ketosis and provide ample carbs to keep testosterone levels up. In a mass-gain phase, get in a minimum of 2 g of carbs per pound of bodyweight. When trying to really drop bodyfat by minimizing carbs, keep your carb intake to no less than 0.5 g per pound of bodyweight. This will give you just enough carbs to prevent the excretion of LH and the drop in test that accompanies it.
4: BONE UP ON CALCIUM
THE STUDY The effects of four weeks of calcium supplementation on free and total testosterone levels were determined in active and sedentary adult males at rest and exhaustion. The testosterone levels were determined before and after supplementation, at rest and following a hard training routine.
THE RESULTS Testosterone levels increased at exhaustion before and after supplementation relative to resting values; this was also true when active subjects were compared to inactive subjects. But researchers also found that training resulted in increased testosterone levels in athletes, and that the increase is greater if accompanied by calcium supplementation. Not only is calcium good for bones and for fat loss, it’s good for increasing testosterone.
THE PRESCRIPTION Take 500-600 milligrams of calcium twice per day with a meal, such as at breakfast and dinner.
5: DON’T EAT TOO MUCH FIBER
THE STUDIES The studies discussed in number 2 “Eat Enough Fat” were combination investigations that looked at low-fat, high-fiber diets versus higher-fat, low-fiber diets. They showed that fiber intake is also related to testosterone levels.
THE RESULTS The high-fiber diets were linked to significant drops in testosterone. The fiber may cause more testosterone to be excreted in feces.
THE PRESCRIPTION Keep fiber to about 35 g daily. You need adequate fiber for health and fat loss, but going overboard on fiber can increase the amount of testosterone your body excretes.
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