Tags: Hormones
Testosterone plays a central role in muscle growth, regeneration, and bodybuilding in general. This is why men can build muscle more easily than women, as women have higher testosterone levels. Optimal testosterone levels are a crucial factor for progress in strength training .
Testosterone
- It increases protein synthesis, which allows the body to build muscle protein.
- Reduces protein breakdown
- It promotes regeneration, thereby repairing damaged cells faster.
- Promotes the production of red blood cells, thereby ensuring better endurance during training.
The higher the natural testosterone level, the better the body can utilize the stimulus of training. However, without heavy training, recovery, the right muscle-building diet, and sufficient protein, a high testosterone level alone is not enough to build muscle.
You can learn more about the basics of muscle building in the detailed article.
How can you naturally increase your testosterone levels?
- Intensive strength training to activate as many muscles as possible.
- Specific nutrition to support testosterone production: zinc, magnesium, vitamin D3, ashwagandha, healthy fats, protein – important for sustainable muscle growth.
- Sleep: the less sleep/regeneration your body gets, the more likely your testosterone levels are to drop.
- Reduce stress: The higher your cortisol level, the faster your testosterone is inhibited.
- Harmful influences such as alcohol, smoking, and overtraining reduce
- Regular sexual activity
