So you are wondering what the best testosterone boosting foods are?
You’re in luck because I’m about to reveal the foods that boost testosterone so that you supercharge your test production naturally and:
- Build more muscle
- Lose fat faster
- Have more sex
Most guys simply aren’t getting the type of results in the gym they are capable of due to their low testosterone levels.
Unfortunately there are a ton of foods out there that are bad for us – they lower our t-levels or they boost testosterone-killing hormones like cortisol and estrogen.
In order to bring your levels back to where they should be we’ve put together a list of 10 foods you should be eating. If you rarely eat the foods on this list then there is a good chance your levels are already pretty low.
Don’t worry though, once you make the necessary changes to your diet you will find that your levels shoot up pretty quickly. Also note that none of these foods are illegal, dangerous or contain nasty side effects – they are 100% positive.
So, what are the benefits of higher testosterone levels?
Plenty. But this image does a great job of showing the difference between having lower and higher t-levels:
As you can see on this picture above testosterone plays a huge role in overall health and has great effects for those who are trying to build more muscle and stay lean.
What Foods Boost Testosterone Production: The Ultimate List of Testosterone Boosting Foods
So, how do you increase testosterone levels with foods?
Just make sure that your diet consists many of these:
1 – Chicken
Chicken has been a classic go-to meal for bodybuilders for decades. Things haven’t changed – this lean meat is packed with protein while containing minimal carbs and fat.
Although it doesn’t contain as much Zinc as beef it’s much leaner and purer source of protein. As we know consuming protein is crucial to building muscle mass and keeping our testosterone levels high. Just make sure you stick to the grilled, skinless variety to keep things lean.
If you find yourself at a fast-food restaurant you can order a grilled chicken burger and eat it without the bun if you want something that is at least somewhat healthy.
2 – Green Beans
In addition to making you “toot” as the old expression goes, green beans also contain a lot of useful nutrients for boosting your testosterone levels. First of all they have more Zinc than most other vegetables and even more than some cuts of meat!
Additionally they are high in protein and fiber while being low in fat which is great for rounding out your diet. After all, if you don’t get enough fiber in your diet you’ll have a hard time processing all that meat you are eating.
Oysters are great for people looking to boost their Zinc intake – they contain more of the valuable nutrient than just about every other food source out there.
Given just how important Zinc is to boosting your testosterone you simply can’t afford to be deficient in this key nutrient. Just make sure you don’t eat your Oysters fried otherwise you will be consuming a lot of unhealthy additional ingredients.
In addition to boosting your Zinc levels, Oysters will also help you reach your daily protein and magnesium targets – both of which are essential to testosterone production and muscle growth.
4 – Lean Cuts of Beef
In addition to being high in protein, lean beef also contains zinc which as we mentioned above is very important when it comes to raising your t-levels. Additionally, unlike chicken, lean beef contains some saturated fat which is also helpful for testosterone levels.
Just make sure you aren’t getting all your fats from saturated fat sources. If the only meat you are currently eating is chicken then you are definitely missing out on the nutrients found in beef.
5 – Eggs
A lot of people get scared off by eggs due to their cholesterol content. This, however, is a huge mistake – testosterone is actually derived from cholesterol! Which makes eggs one of the better testosterone boosting foods.
Given that full eggs are a great source of pure cholesterol it’s no surprise that they can do wonders for bumping up your testosterone levels.
While a lot of bodybuilders like to go with egg whites for pure protein source it’s in your best interest to throw in some egg yolks as well in order to get the full testosterone-boosting benefits.
6 – Garlic
Although we don’t recommend eating this before you go on a date, it can definitely help you when it comes to boosting your testosterone levels. It is loaded with nutrients that work against cortisol – another one of those nasty hormones working against testosterone. As a result your body will be breaking down less muscle tissue.
If you can eat an entire clove straight up then go for it, otherwise you can stick to using it as a food seasoning.
7 – Cottage Cheese
This is actually one of our favorites. Although many people find that it looks disgusting it’s actually one of the best muscle-building snacks you can consume. It’s packed with slow-absorbing casein protein which will leave you feeling full for longer.
As a result a lot of people tend to have it before bed however it works just as well during the day.
8 – Cabbage
Cabbage is another vegetable that can help reduce the impact of estrogen in the body. It’s also high in fiber which means you will have an easier time processing all that meat and protein you consume. It’s also filling and loaded with healthy nutrients so feel free to add as much as you’d like to your diet.
9 – Brussel Sprouts
Although not the tastiest vegetable they have a similar effect as cabbage and broccoli. They keep your estrogen levels low and are loaded with fiber. Remember, when your estrogen levels are lower your testosterone levels will automatically be more effective at building muscle since estrogen essentially works against it.
10 – Broccoli
Broccoli is one of the best testosterone boosting foods. In addition to tasting delicious and going well with various types of meat, broccoli will actually help reduce estrogen levels in men! You know, that pesky female hormone that works against testosterone.
To make things even better they are low in calories so you can pretty much eat as much of it as you want without worrying about packing on any fat.
11 – Spinach
You probably have bad memories of spinach from your youth that involved your parents forcing you to eat some so you could get your dessert.
As it turns out they might have been onto something and if you had listened to them you’d probably be a lot more muscular.
Spinach is loaded with magnesium which is a nutrient that is linked to increased testosterone production. In addition to boosting testosterone levels spinach is loaded with other nutrients that are helpful for your body and is relatively low on calories so you can eat as much as you’d like.
12 – Supplements
A. Vitamin D
It’s hard to get enough of this from the sun, particularly if you live in a city with cold climate for most of the year. However it’s a key nutrient for keeping your testosterone levels high not to mention the great overall health benefits. Aim for 5,000 IU daily however have your doctor check your levels to see if you might already be deficient and require more.
This nutrient helps keep your testosterone levels high by reducing hormones in your body that work against testosterone. Like Vitamin D you should get your levels tested to see if you are deficient and require a larger dosage.
C. Fatty Acids
You can get these from omega-3 or fish oil pills. They help lower cortisol levels which traditionally works against testosterone. While cortisol helps your body cope with stress, it also reduces testosterone levels – so we just can’t have both of them!
13 – Butter
Forget about margarines and other trans-fat loaded products – they are terrible for your system. Instead, consume actual butter – it’s loaded with saturated fat which is makes it a one of the best testosterone boosting foods
Additionally, grass-fed butter in particularly contains nutrients like K, D and A.
It’s really a shame that saturated fats got such a bad rap from the media and were subsequently abandoned for foods that turned out to be far worse for you.
Fortunately there is a lot of research coming out to dispel those myths and people are going back to eating real foods.
14 – Potatoes
Potatoes are a great source of carbohydrates and go well with just about every type of meat.
They also contribute to testosterone production according to a number of studies. Starchy carbs like potatoes, turnips and beets lead to far less inflammation than grains.
15 – Olive Oil
This is one food that just about everyone can agree is healthy.
However, what they don’t know is that it is also quite helpful for testosterone production.
It contains almost exclusively monounsaturated fats which have been scientifically proven to boost t-levels.
It also contains a nutrient called oleuropein which has been shown to boost testosterone levels by over 200% in rats.
Seriously, just do a quick google search and you will be inundated with examples of how this is one of the best testosterone boosting foods out there!
16 – Cheese
Cheese is loaded with the testosterone-boosting macronutrient saturated fat. In fact, most of the calories of cheese comes from saturated fat!
However, a lot of people don’t realize cheese also has plenty of healthy gut bacteria and probiotics.
17 – Tuna
Tuns is actually a food that contains a lot of Vitamin D – a great natural alternative to supplementing.
It’s low in calories yet high in protein so you will be able to achieve a calorie deficit more easily if that’s what your goal is. Salmon and sardines also contain lots of Vitamin D if you prefer those not to mention the all-important Omega 3 fatty acids.
The Real Impact of Lower Testosterone Levels – Why these foods that boost testosterone are so important
Let’s first start with what happens when you are deficient in testosterone.
Studies show these men tend to have lower libidos, take less risks and have less muscle mass. Let’s talk a bit about that last point. Testosterone plays an important part in building muscle and burning fat.
People with high testosterone levels are better able to repair muscle tissue after it is broken down in the gym. As a result they can build more muscle mass.
However, as we age our testosterone levels decrease naturally.
Additionally, a hormone called lipoprotein lipase (LPL) increases. It results in more fat being stored on the body and a decrease in metabolism.
When you combine the effects of this hormone with the decrease in testosterone levels our bodies can get ugly very quickly. Combine this with the fact that carrying more body fat tends to result in lower testosterone levels and you can see how this can turn into a vicious cycle.
So, are Your T-Levels Low?
It seems as though the low testosterone problems aren’t limited to older men. In fact, recent studies suggest it’s impacting all men!
5% of men experience low testosterone levels and some of them are even in the under-30 demographic! So what’s causing this low t-level conspiracy?
The easiest way to find out is to look at your shopping cart. A poor diet is an easy way to deplete this key hormone particularly breakfast.
If you are currently eating a sugary, high-carb cereal for breakfast you aren’t helping yourself.
This concludes my list of the BEST testosterone boosting foods.
Make sure you diet consists mainly of these and you will supercharge your natural testosterone production.
By increasing your test levels you will build more muscle, lose fat faster and have more sex.