New Research Suggests Eating Too Much Protein May Lower Testosterone Levels in Men. Consuming excessive amounts of protein may lower testosterone levels in men, new research suggests.
Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss, which may be beneficial too (19). Consuming plenty of healthy fats may also help support testosterone levels and hormone balance.
Insufficient protein intake can decrease the muscle mass and lower the testosterone production. For maximum muscle gain, a person requires 0.8gram of protein per pound of lean mass. In fact, 0.37g per pound is sufficient to maintain the positive nitrogen balance in habituated body builders.
A recent meta-analysis found low-carbohydrate, high-protein diets (> 3.4 g/kg of bodyweight/day) (g/kg/day) decreased men's total testosterone (∼5.23 nmol/L) [Whittaker and Harris (2022) Low-carbohydrate diets and men's cortisol and testosterone: systematic review and meta-analysis.
Eggs are a fantastic source of protein, cholesterol, vitamin D and omega-3s, all of which aid in the production of testosterone. Eggs are a very versatile ingredients and not only do they help increase testosterone levels, the protein in them helps with muscle building too!
The guys who built the most muscle didn't have higher testosterone levels, but they did have more androgen receptors in their muscles than subjects who gained the least muscle. This meant their bodies were able to make better use of the testosterone that was available.
High-protein, low-carbohydrate diets can significantly decrease testosterone levels according to a meta-analysis published in the journal Nutrition and Health.
A small study by the University of Worcester found high-protein diets may decrease men's testosterone levels. Researchers fed 309 subjects a diet heavy in meat, fish, eggs, and protein shakes for eight weeks. Testosterone levels among study participants decreased an average of 37% by the end of the study.
Some of these proteins, such as fish and poultry, have additional positive effects on male fertility: Fish: Those who consume white meat fish, like cod or halibut, have higher sperm quality, according to one study. Eating fatty fish like salmon, bluefish, or tuna has been shown to increase sperm count.
Exercises that increase testosterone
“Research has shown that lifting heavier weights is the best form of exercise to boost testosterone,” says Dr. Jadick. “As muscle mass increases, it will trigger the body to produce more testosterone.”
Acquired circumstances that can lead to secondary hypogonadism include: Normal aging: Aging affects production and response to hormones. Obesity: High body fat can affect hormone production and response. Medications: Opioid pain meds and steroids can affect function of the pituitary gland and hypothalamus.
Anderson et al. [5] studied the level of testosterone in seven men who followed a high-carbohydrate diet or high-protein diet for ten days. Their research showed that the level of testosterone in men following the high-carbohydrate diet was higher when compared to men following the high-protein diet.
Following a high-protein diet may reduce men's testosterone levels, which can lead to erectile dysfunction and low sperm counts, say scientists. Men who are looking to build muscle or lose weight are often encouraged to consume large amounts of lean meats, fish and protein shakes.
Protein supplementation does not appear to have a negative impact on sperm parameters; however, the amount and type used were not evaluated in this study.
Men all have roughly the same amount of testosterone. Certain genes make your hair follicles more or less sensitive to the amount of testosterone in your body. Basically, an enzyme converts testosterone into a substance that shrinks hair follicles.
Signs and symptoms of high testosterone in men
Excess testosterone can lead to more aggressive and irritable behavior, more acne and oily skin, even worse sleep apnea (if you already have it), and an increase in muscle mass.
Controlled consumption of egg yolk will help boost testosterone levels over time, and reduce any risks of cholesterol-induced diseases. Egg yolks contain a great source of vitamin D and can help boost testosterone levels.
However, the correct cuts of lean, red meats can help boost testosterone levels in men. Meats like ground beef and chuck roast are a great source of zinc, while beef liver is an ideal source of vitamin D. Like with most things, however, your beef consumption should be in moderation.
Bananas can boost testosterone as well as improve energy levels. Other beneficial fruits include watermelon and grapes. Citrus fruits can help testosterone production and reduce the hormones that make testosterone production less effective.
Furthermore, hydration state had no measurable effect on testosterone concentrations before, during, or after exercise at either intensity. Regardless of exercise intensity, cortisol concentrations were greater during hypohydration than euhydration pre-exercise and 20 min post-exercise.