{"id":123,"date":"2013-09-29T00:00:00","date_gmt":"2013-09-29T00:00:00","guid":{"rendered":"https:\/\/empowernetwork.com\/fabgonzo\/the-top-10-testostorone-building-foods\/"},"modified":"2013-09-29T00:00:00","modified_gmt":"2013-09-29T00:00:00","slug":"the-top-10-testostorone-building-foods","status":"publish","type":"post","link":"https:\/\/empowernetwork.com\/fabgonzo\/the-top-10-testostorone-building-foods\/","title":{"rendered":"The Top 10 Testostorone Building Foods!"},"content":{"rendered":"

EVER WONDER IF<\/strong>\u00a0you were eating the right foods for your goals? You would be surprised at how many people eat the wrong foods and at the wrong times! The key to eating healthy is knowing what to eat and when to eat it but also to know WHY you\u2019re eating it.<\/p>\n

MEN ARE ALWAYS<\/strong> looking to add a little more muscle mass to their frames. nothing is more sexy than lean muscle. As men, we also love the ego boost of having BIG GUNS and a huge chest! But, how do we obtain those ego boosting muscles? Its more than just lifting weight, its what we eat, when we eat and why we eat that makes us grow and get those lean pounds of muscle!<\/p>\n

SO, I THOUGHT <\/b>I<\/span>\u00a0would post the top 10 testosterone boosting foods for men. This list of foods will help you understand \u201cWHY\u201d you\u2019re eating them. No more eating certain foods because you saw it in a magazine but now you\u2019re eating them because you know why they work!<\/p>\n

1) Oysters<\/strong>: Protein, magnesium, lots of zinc<\/p>\n

The Facts:<\/strong>
\nAlong with increasing your physical endurance, oysters pack more zinc than almost any other food source just six gives you almost seven times the RDA and zinc plays a key role in muscle growth and testosterone levels.<\/p>\n

How much:<\/strong>
\nEat a serving of oysters once a week, raw, cooked or canned but never fried.<\/p>\n

2) Lean Beef<\/strong>: Protein, iron, magnesium, zinc, saturated fat<\/p>\n

The Facts:<\/strong>
\nFew things have as positive an impact on testosterone levels as lean meats. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don\u2019t want too much saturated fat in your diet, you require some to produce testosterone.<\/p>\n

How much:<\/strong>
\nGrill or broil a lean cut of steak a few times a week. I love Top Sirloin!<\/p>\n

3) Beans<\/strong>: Protein, fiber, zinc<\/p>\n

The Facts:<\/strong>
\nBeans are indeed the magical fruit. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that\u2019s high in protein and fiber and low in fat, and you have a winning combo.<\/p>\n

How much:<\/strong>
\nBaked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry!<\/p>\n

4) Poultry<\/strong>: Protein and little fat<\/p>\n

The Facts:<\/strong>
\nHigh-protein diets have a positive impact on muscle mass and thus testosterone levels and high fat seems to have the opposite effect. So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.<\/p>\n

How much:<\/strong>
\nRoast or grill skinless, boneless portions of turkey or chicken several times a week.<\/p>\n

5) Eggs<\/strong>: Protein and cholesterol<\/p>\n

The Facts:<\/strong>
\nTestosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn\u2019t as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician). Or use the\u00a0liquid egg whites<\/strong><\/a>!<\/p>\n

How much:<\/strong>
\nStart your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray. The amount of eggs you eat also depends on your goals, body weight etc.<\/p>\n

6) Cottage Cheese<\/strong>: (1% Milk Fat)Protein with very little fat<\/p>\n

The Facts:<\/strong>
\nOne cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.<\/p>\n

How much:<\/strong>
\nEat 1 cup of cottage cheese each day<\/p>\n

7) Broccoli<\/strong>: Indole-3-carbinol, fiber<\/p>\n

The Facts:<\/strong>
\nElevated estrogen levels lead to fat accumulation and can interfere with muscle growth. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen.<\/p>\n

How much:<\/strong>
\nEat as many servings of broccoli as you can stomach.<\/p>\n

8) Cabbage<\/strong>: Indole-3-carbinol, fiber<\/p>\n

The Facts:<\/strong>
\nIn addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. Fiber is great for controlling weight, as it prevents the consumption of fattier foods. Keeping weight down has an anti-estrogen impact.<\/p>\n

How much:<\/strong>
\nLoad up that fat-free brat with sauerkraut and have a side of slaw just go easy on the mayo.<\/p>\n

9) Brussels Sprouts<\/strong>: Indole-3-carbinol, fiber<\/p>\n

The Facts:<\/strong>
\nYou should have listened to your mom: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad estrogen and pack just as much fiber.<\/p>\n

How much:<\/strong>
\nHold your nose and power them down. Good luck!<\/p>\n

10) Garlic<\/strong>: Allicin<\/p>\n

The Facts:<\/strong>
\nIn clinical studies, garlic\u2019s active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.<\/p>\n

How much:<\/strong>
\nSeason other foods with garlic when you can, but eating whole cloves provides the most direct benefit.<\/p>\n

The Basics On How To Eat For A Huge Testosterone Boost<\/em><\/strong><\/p>\n

Stick to the ratio<\/strong>: Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats. As you put daily menus together, these numbers will help you maintain this diet.<\/p>\n

Avoid high-glycemic carbs<\/strong>: Carb-rich foods high on the glycemic index can negatively affect your testosterone levels.<\/p>\n

Think protein & fats<\/strong>: High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet!<\/p>\n","protected":false},"excerpt":{"rendered":"

EVER WONDER IF\u00a0you were eating the right foods for your goals? You would be surprised at how many people eat the wrong foods and at the wrong times! The key to eating healthy is knowing what to eat and when to eat it but also to know WHY you\u2019re eating it. MEN ARE ALWAYS looking […]<\/p>\n","protected":false},"author":612,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[162,163,164,103,165,105,166,167,168,169,170,7,8,9,10],"class_list":["post-123","post","type-post","status-publish","format-standard","hentry","category-empower-network","tag-beans","tag-broccoli","tag-brussels-sprouts","tag-build-muscle","tag-build-muscle-faster","tag-burn-fat","tag-burn-fat-build-muscle","tag-burn-fat-build-muscle-workout","tag-cabbage","tag-cottage-cheese","tag-eggs","tag-empower-network","tag-empower-network-blog","tag-empower-network-blogging","tag-empower-network-david-sharpe"],"_links":{"self":[{"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/posts\/123","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/users\/612"}],"replies":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/comments?post=123"}],"version-history":[{"count":0,"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/posts\/123\/revisions"}],"wp:attachment":[{"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/media?parent=123"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/categories?post=123"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/empowernetwork.com\/fabgonzo\/wp-json\/wp\/v2\/tags?post=123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}