EAT THE FOLLOWING 10 FOODS TO BOOST YOUR TESTOSTERONE AND YOUR MUSCLES WILL GROW BIGGER AND HARDER. ITS THAT SIMPLE.
1. OYSTERS
WHATS INSIDE: Protein,magnesium and lots of zinc
THE FACTS: Along 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.
HOW TO GET IT: Eat a serving of oysters once a week , raw cooked or canned, but preferably not fried.
2. LEAN BEEF
WHAT'S INSIDE: Protein, iron, magnesium, zinc, saturated fat.
THE FACTS: "Few things have as positive an impact on estosterone levels as lean meats," says Gillespie. 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't want too much saturated fats in your diet, you require some to produce testosterone.
HOW TO GET IT: Grill or broil a lean cut of steak a few times a week.
3. BEANS
WHAT'S INSIDE: Protein, fiber, and zinc.
THE FACTS: Beans are indeed the magical fruit, but not for that reason. Beans pack a bigger shot of zinc than any other members of the vegie family, some like baked beans, even rival the zinc content of red meat. Add that to a food that's high in protein and fiber and low in fact and you have a winning combo.
HOW TO GET IT: Baked beans, lima beans, navy beans, and kidney beans are all good choices. Canned versions are as nutritious as dried. Portions
4. POULTRY
WHAT'S INSIDE: Protein and a little fat.
THE FACTS: High protein diets have a positive impact on muscle mass and thus testosterone levels, says John E. Morley, Director of the Divisions of Geriatric Medicine at St. Louis University. 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.
HOW TO GET IT: Roast or grill skinless, boneless portions of turkey or chicken several times a week, or choose chicken and turkey coldcuts for lunch.
5. EGGS:
WHAT'S INSIDE: Protein and cholesterol.
THE FACTS: Testosterone is synthesized from cholesterol, and as such, food containment cholesterol is a good source of building blocks for testosterone, says Robert S. Tan, MD, an associate professor of geriatric medicine and an andrologist at the University of Texas in Houston. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn't as harmful as previously thought. So, stock up on whole eggs, unless otherwise instructed by your physician.
HOW TO GET IT: Start your day with three or four whole eggs cooked in olive oil or fat-free cooking spray.
6. COTTAGE CHEESE (1% MILK FAT):
WHAT'S INSIDE: Protein with very little fat.
THE FACTS: One 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.
HOW TO GET IT: Eat one cup of cottage cheese each day.
7. BROCCOLI:
WHAT'S INSIDE: Indole-3-carbinol and fiber.
THE FACTS: Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth, says M & F contributor, Chris Aceto, author of Championship Bodybuilding. 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 as Aceto.
HOW TO GET IT: Eat as many servings of broccoli as you can stomach.
8. CABBAGE:
WHAT'S INSIDE: Indole-3-carbinol and fiber.
THE FACTS: In addition to exhibiting the same estradiol resricting properties as other cruciferous vegetables, cabbage is high in fiber. Fiber is great for controlling weight, as it prevents consumption of fattier foods, says Gillespie. Keeing weight down has an anti-estrogen impact.
HOW TO GET IT: Load up fat-free brat with sauerkraut and have a side of slaw, just go easy on the mayo.
9. BRUSSEL SPROUTS:
WHAT'S INSIDE: Indole-3-carbinol and fiber.
THE FACTS: You should have listened to your mom. Brussel sprouts do help you grow up big and strong. Like the other vegetables on your list, these specifically target bad estrogen and pack just as much fiber.
HOW TO GET IT: Hold your nose and power them down.
10. GARLIC:
WHAT'S INSIDE: Allicin.
THE FACTS: In clinical studies, garlic's active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.
HOW TO GET IT: Season other foods with garlic when you can, but eating whole cloves has the most direct benefit.
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