Testosterone is essential for muscle gain because it is the body's main anabolic hormone, according to Body Building Web. Artificially boosting testosterone levels can cause permanent damage to the body in the long run. According to Body Building Web, nothing contributes to muscle gain like testosterone which is why it is so important to naturally increase testosterone levels.
Instructions
1. Get adequate rest and maintain a good mental health. According to Web MD, the average adult needs approximately eight hours of sleep, although some adults can require up to 10. Also avoid stressful situations to reduce the amount of stress hormones released into the body. Stress hormones such as adrenaline and cortisol hinder the production of testosterone.
2. Take vitamins and extra zinc. Body Building Web says zinc is a hard mineral to absorb and as result, many people are zinc-deficient. The proper consumption of vitamins and adequate levels of zinc will allow a person to sleep better and also boost testosterone levels. The recommended daily allowance of zinc is 11 mg for men and 9 mg for women, according to Advanced Health. Oysters, red meat and poultry are all rich in zinc.
3. Eat a healthy, balanced diet. According to The Hormone Shop, protein is the Latin term for "above all else" and should be eaten to above all other foods to stimulate hormones in the body which regulate the release of testosterone. A vegetarian diet would case testosterone levels to drop. Diets low in carbohydrates, high in protein and sufficient fat intake produce the best levels of testosterone and ability to gain muscle. Eat minimal carbohydrates because they increase blood sugar and therefore decrease the production of testosterone; on the other hand, fruits, vegetables and good fats such as omega-3 fatty acids have the opposite effect.
4. Exercise without over-doing it, as this could cause testosterone levels to drop. Exercise, in moderation, is important to naturally increase testosterone production. Limit workouts to 45-minute sessions to avoid a rise in cortisol levels, which decreases testosterone production. If additional exercise is needed, take breaks in between sessions.
5. Avoid steroids to boost testosterone. Artificially boosting testosterone with the use of steroids will have long-lasting negative effects. Using steroids can cause the body's natural ability to produce testosterone to decrease and also cause infertility, according to Body Building Web.
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