Testosterone and sports: What dietary supplements will help?

Testosterone and sports: What dietary supplements will help?

I. Testosterone: fundamental hormone for athletes

A. The role of testosterone in physiology:

1. Anabolic effects: Testosterone is the main anabolic hormone in men, playing a key role in the growth and development of muscle tissue. It stimulates the synthesis of protein, reduces the decay of the protein and helps to retain nitrogen in the body, which is necessary to increase muscle mass. An increase in muscle mass, in turn, helps to increase strength and power, which is especially important for athletes involved in power sports, such as heavy athletics, bodybuilding and powerlifting. In addition, testosterone affects the density of bones, contributing to their strengthening and reducing the risk of fractures, which is important for all athletes subject to high loads.

2. Androgenic effects: Testosterone also has androgenic effects, which include the development of secondary sexual characteristics, such as hair growth on the face and body, changing voice and increasing the genitals. In men, he plays an important role in maintaining libido, potency and fertility. Although androgenic effects are less directly related to physical performance, they can affect motivation, aggressiveness and self -confidence, which can indirectly improve sports results.

3. Influence on energy exchange: Testosterone is involved in the regulation of energy metabolism, affecting the metabolism of glucose and fats. It helps to increase the level of glucose in the blood, which provides energy for muscles during training. In addition, it helps to burn fat, which helps to reduce the percentage of fat in the body and improve the composition of the body, which is important for athletes striving for optimal physical form. It also affects sensitivity to insulin, which can matter for the prevention of metabolic diseases.

4. Hermit regulation: Testosterone stimulates the production of erythropoetin (EPO), a hormone that stimulates the production of red blood cells (red blood cells) in the bone marrow. Erythrocytes transfer oxygen to the muscles, providing them with energy during training. An increase in the number of red blood cells increases endurance and reduces fatigue, which is especially important for athletes involved in endurance sports, such as long -range running, swimming and cycling.

5. Influence on mental health: Testosterone affects mood, motivation and cognitive functions. A sufficient level of testosterone is associated with improving mood, increasing self -confidence and improving concentration. The low level of testosterone, on the contrary, can lead to depression, fatigue and a decrease in motivation, which negatively affects sports results.

B. The normal level of testosterone and its variations:

1. Normative indicators: The normal level of testosterone in the blood in men varies in a wide range, usually from 300 to 1000 ng/dl (nanograms per deciliter). However, the optimal level of testosterone can be individual and depend on age, genetics and lifestyle. In women, the level of testosterone is much lower, usually from 15 to 70 ng/DL. It is important to note that the level of testosterone can fluctuate during the day, reaching the peak in the morning and decreasing in the evening.

2. Factors affecting testosterone levels: The level of testosterone is influenced by various factors, including age, genetics, lifestyle, nutrition and physical activity. With age, the level of testosterone gradually decreases, by about 1-2% per year after 30 years. A genetic predisposition also plays a role in determining the level of testosterone. An unhealthy lifestyle, such as improper nutrition, lack of sleep and chronic stress, can negatively affect the level of testosterone. Some diseases and drugs can also affect testosterone levels.

3. The consequences of a low level of testosterone (hypogonadism): The low level of testosterone, or hypogonadism, can lead to various symptoms, including decreased libido, fatigue, decrease in muscle mass, increase in fat mass, depression, irritability and sleep disturbance. In athletes, hypogonadism can lead to a decrease in sports results, an increase in the risk of injuries and a slowdown in recovery after training.

4. The consequences of a high level of testosterone: Although the high level of testosterone is often considered desirable for athletes, it can also have negative consequences, especially when using exogenous hormones, such as anabolic steroids. A high level of testosterone can lead to acne, baldness, increase the prostate gland, increase cholesterol, increase aggressiveness and risk of cardiovascular diseases. In women, a high level of testosterone can lead to irregular menstruation, acne, hirsutism (excess hair growth on the face and body) and coarsening of the voice.

C. Testosterone and sports results:

1. Power sports: Testosterone plays a key role in power sports, such as heavy athletics, bodybuilding and powerlifting. It helps to increase muscle mass, strength and power, which is necessary to achieve high results in these sports. Athletes with a high level of testosterone, as a rule, have an advantage in power indicators.

2. Endurance sports: Testosterone is also important for endurance sports, such as long -distance running, swimming and cycling. It helps to increase the number of red blood cells, which improves oxygen transport to the muscles and increases endurance. In addition, it helps to burn fat, which reduces body weight and improves productivity.

3. Other sports: Testosterone can also affect the results in other sports, such as football, basketball and tennis. It can increase aggressiveness, motivation and self -confidence, which can improve sports results. In addition, it can improve the coordination of movements and reaction speed.

4. Influence on recovery: Testosterone plays an important role in restoration after training. It helps to restore muscle tissue, reduces inflammation and reduces fatigue. Athletes with a sufficient level of testosterone, as a rule, are restored faster after training and can train more often and more intense.

II. Dietary supplement to support testosterone levels: scientific review

A. The importance of consulting a doctor:

1. Individual features: Before taking any dietary supplement to increase the level of testosterone, it is important to consult a doctor or a sports nutritionist. The level of testosterone and the reasons for its reduction can be different for each person. The doctor will be able to evaluate the general state of health, conduct the necessary tests and determine whether dietary supplements are really necessary.

2. Medicine compatibility: Some dietary supplements can interact with medicines that you take, which can lead to undesirable side effects. It is important to inform the doctor about all drugs and additives that you take to avoid potential problems.

3. Contraindications: Some dietary supplements can be contraindicated in certain diseases or conditions. For example, some additives can be contraindicated in liver, kidneys or heart diseases. The doctor will be able to evaluate your risks and determine which dietary supplements are safe for you.

4. Risks and side effects: It is important to understand that not all dietary supplements are effective and safe. Some additives may have side effects, especially with high doses or prolonged use. The doctor will be able to tell you about potential risks and side effects of specific dietary supplements.

5. Dosage and duration of the reception: The dosage and duration of the intake of dietary supplements should be individual and determined by a doctor or sports nutritionist. Incorrect dosage or prolonged dietary supplements can lead to undesirable side effects.

B. Bades with proven effectiveness:

1. Vitamin D:
   • The mechanism of action: Vitamin D plays an important role in the regulation of testosterone levels. It is involved in the synthesis of testosterone in testicles and can increase the level of free testosterone in the blood.
   • Scientific data: Studies have shown that additives with vitamin D can increase the level of testosterone in men with vitamin D. deficiency.
   • Dosage: The recommended dose of vitamin D is 2000-5000 IU (international units) per day.
   • Side effects: High doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and kidney problems.
2. Zinc:
   • The mechanism of action: Zinc is an important mineral for testosterone synthesis. He participates in the work of the enzymes necessary for the production of testosterone, and can block the transformation of testosterone into estrogen (female sex hormone).
   • Scientific data: Studies have shown that supplements with zinc can increase the level of testosterone in men with zinc deficiency.
   • Dosage: The recommended zinc dose is 15-30 mg per day.
   • Side effects: High doses of zinc can lead to nausea, vomiting, diarrhea and a decrease in the level of copper in the body.
3. Magnesium:
   • The mechanism of action: Magnesium is involved in the regulation of testosterone levels. It can increase the level of free testosterone in the blood, contacting the globulin connecting the sex hormones (GSPG), which binds testosterone and makes it inactive.
   • Scientific data: Studies have shown that additives with magnesium can increase the level of testosterone, especially in men engaged in physical exercises.
   • Dosage: The recommended dose of magnesium is 400-800 mg per day.
   • Side effects: High doses of magnesium can lead to diarrhea and other problems with the gastrointestinal tract.
4. D-asparaginic acid (DAA):
   • The mechanism of action: DAA is an amino acid that is involved in the regulation of testosterone production. It can stimulate the release of luteinizing hormone (LH) and follicle -stimulating hormone (FSH), which, in turn, stimulate the production of testosterone in testicles.
   • Scientific data: Some studies have shown that DAA can increase testosterone levels, but the results are contradictory.
   • Dosage: The recommended dose of DAA is 3 grams per day.
   • Side effects: Some people may experience side effects, such as headache, irritability and increased aggressiveness.
5. TRIBULUS TERRSTIS:
   • The mechanism of action: Toltris tribulus is a plant that is traditionally used to increase libido and improve sports results. It is believed that it can stimulate the development of LH and FSH, which, in turn, stimulate the production of testosterone in the testicles.
   • Scientific data: Scientific data on the effectiveness of the T T Tarrough Testricus tribulus to increase the level of testosterone are contradictory. Some studies have not shown any effect, while others showed a slight increase in testosterone levels.
   • Dosage: The recommended dose of the tribulus of the terrestris is 750-1500 mg per day.
   • Side effects: Some people may experience side effects, such as stomach disorder, nausea and vomiting.

C. Bades with insufficient evidence base:

1. Pajuk (Fenugreek):
   • The mechanism of action: A fencth is a plant that is traditionally used to increase libido and improve sports results. It is believed that it can block the enzyme aromatase, which turns testosterone into estrogen.
   • Scientific data: Some studies have shown that the fenced alphabet can increase libido, but evidence of its effectiveness to increase testosterone levels is not enough.
   • Dosage: The recommended dose of fencing is 500-600 mg per day.
   • Side effects: Some people may experience side effects, such as stomach disorder, diarrhea and allergic reactions.
2. The eurecoma of long -leaved (Tongkat ali):
   • The mechanism of action: The eurecoma is long -leaved — this is a plant that is traditionally used to increase libido and improve sports results. It is believed that it can stimulate the development of LH and FSH, which, in turn, stimulate the production of testosterone in the testicles.
   • Scientific data: Some studies have shown that a long -leaved euricome can increase libido and improve sperm quality, but evidence of its effectiveness to increase testosterone levels is not enough.
   • Dosage: The recommended dose of long-leaved euricoma is 200-400 mg per day.
   • Side effects: Some people may experience side effects, such as insomnia, irritability and increased anxiety.
3. Ashwaganda (Ashwagandha):
   • The mechanism of action: Ashvaganda is an adaptogenic plant that is traditionally used to reduce stress and improve overall well -being. It is believed that it can reduce the level of cortisol (stress hormone), which, in turn, can help increase the level of testosterone.
   • Scientific data: Some studies have shown that Ashvagand can reduce cortisol levels and improve sports results, but evidence of its effectiveness to increase testosterone levels is not enough.
   • Dosage: The recommended dose of Ashvaganda is 300-500 mg per day.
   • Side effects: Some people may experience side effects, such as stomach disorder, diarrhea and drowsiness.

D. Other factors affecting testosterone levels:

1. Dream: A sufficient sleep (7-8 hours a day) is important to maintain a healthy level of testosterone. The lack of sleep can lead to a decrease in testosterone levels and a deterioration in sports results.
2. Nutrition: Healthy nutrition, rich in protein, useful fats and complex carbohydrates, is necessary to maintain a healthy level of testosterone. Processed products, sugar and excessive consumption of alcohol should be avoided.
3. Physical activity: Regular physical exercises, especially strength training, can increase testosterone levels. However, excessive training can lead to overtraining and a decrease in testosterone levels.
4. Stress: Chronic stress can lead to an increase in the level of cortisol, which, in turn, can reduce testosterone levels. It is important to manage stress using relaxation techniques, such as yoga, meditation and breathing exercises.
5. Weight loss: Excess weight, especially in the abdomen, can lead to a decrease in testosterone levels. Weight reduction can increase testosterone levels and improve the overall health.

III. Anabolic steroids: risks and alternatives

A. Definition and mechanism of action:

1. Determination of anabolic steroids: Anabolic steroids, also known as anabolically-antrogenic steroids (AAS), are synthetic derivatives of testosterone. They imitate the effect of testosterone in the body, causing anabolic and androgenic effects.

2. The mechanism of action: Anabolic steroids are associated with androgen receptors in muscle cells, bones and other tissues. This leads to an increase in protein synthesis, a decrease in protein decay and nitrogen retention in the body, which contributes to the growth and development of muscle tissue. They also affect other processes in the body, such as the production of red blood cells, bone density and energy metabolism.

B. Risks and side effects:

1. Cardiovascular diseases: Anabolic steroids can increase LDL cholesterol (poor cholesterol) and reduce the level of HDL cholesterol (good cholesterol), which increases the risk of atherosclerosis, myocardial infarction and stroke.

2. Liver damage: Anabolic steroids, especially oral forms, can have a toxic effect on the liver, causing hepatitis, cholestasis and liver failure.

3. Gynecomastia: Anabolic steroids can turn into estrogen (female sex hormone) in the body, which can lead to the development of gynecomastia (an increase in the mammary glands in men).

4. Acne and baldness: Anabolic steroids can stimulate the sebaceous glands, which leads to acne. They can also accelerate the process of baldness in men genetically predisposed to this.

5. Mental disorders: Anabolic steroids can cause mental disorders such as aggression, irritability, depression, anxiety and psychosis.

6. Violation of fertility: Anabolic steroids can suppress the production of their own testosterone in the body, which can lead to violation of fertility in men and women.

7. In women: In women, anabolic steroids can cause virilization (the development of male sexual characteristics), such as loading the voice, hair growth on the face and body, an increase in the clitoris and violation of the menstrual cycle.

8. Other side effects: Other side effects of anabolic steroids include fluid retention, increased blood pressure, increase the prostate, joint pain and increase the risk of injuries.

C. Legal and safe alternatives:

1. Food optimization: A balanced diet, rich in protein, useful fats and complex carbohydrates, is necessary for muscle growth and improve sports results. It is important to consume enough calories to maintain training and recovery.

2. Correct training program: An effective training program, including strength exercises, cardio training and flexibility exercises, is necessary to achieve optimal results. It is important to gradually increase the load and give the body enough time to restore.

3. Sufficient sleep: A sufficient sleep (7-8 hours a day) is important for muscle restoration and maintaining a healthy level of testosterone. The lack of sleep can lead to a decrease in sports results and an increase in the risk of injuries.

4. Bades with proven effectiveness: As mentioned earlier, some dietary supplements, such as vitamin D, zinc, magnesium and d-pparaginic acid, can increase testosterone levels and improve sports results.

5. Creatine: Creatine is a natural compound contained in the muscles. Creatin supplements can increase strength, power and muscle mass.

6. Beta-Alanine: Beta-Alanin is an amino acid that can increase endurance and reduce fatigue.

7. Protein powder: Protein powder is a convenient way to increase the intake of protein, which is necessary for the growth and restoration of muscles.

IV. Conclusion: a reasonable approach to the support of testosterone

A. Individual approach: Supporting the level of testosterone should be individual and based on the needs and goals of a particular person. It is important to take into account the age, state of health, lifestyle and genetic predisposition.

B. Complex approach: The most effective approach to supporting testosterone levels includes optimization of nutrition, sleep mode, stress and physical activity. Bades can be useful in some cases, but should not replace a healthy lifestyle.

C. Consultation with a specialist: Before taking any dietary supplements or making significant changes to your lifestyle, it is important to consult a doctor or a sports nutritionist. They will be able to evaluate your needs and help you develop a safe and effective plan.

D. Safety and responsibility: It is important to remember the risks and side effects associated with the use of dietary supplements and anabolic steroids. Illegal and dangerous substances should be avoided and always adhere to the principles of security and responsibility.

E. Long -term perspective: Supporting the level of testosterone is a long -term process that requires constant efforts and commitment to a healthy lifestyle. It is important to set realistic goals and gradually advance to achieve them.

V. Examples of schemes for the use of dietary supplements for athletes of different sports

A. Power sports (heavy athletics, bodybuilding):

1. Target: An increase in muscle mass, strength and power, acceleration of recovery.

2. Scheme:

   • Vitamin D: 5000 IU per day (especially in winter).
   • Zinc: 30 mg per day.
   • Magnesium: 400 mg per day (before bedtime).
   • Creatine: 5 grams per day (after training).
   • Protein powder: 20-40 grams after training and between meals.

3. Justification: Vitamin D, zinc and magnesium support the level of testosterone and general health. Creatine increases strength and power. Protein is necessary for muscle growth.

B. Endurance sports (long -distance running, cycling):

1. Target: Increase in endurance, improvement of oxygen transport, decrease in fatigue.

2. Scheme:

   • Vitamin D: 2000 IU per day.
   • Magnesium: 400 mg per day (before bedtime).
   • Beta-Alanine: 3-6 grams per day (divided doses).
   • Iron (with deficiency): By appointment of a doctor.
   • Coenzim q10: 100-200 mg per day.

3. Justification: Vitamin D and magnesium support the level of testosterone and general health. Beta-Alanin increases endurance. Iron is necessary for oxygen transport. Coenzyme Q10 improves energy metabolism.

C. Team sports (football, basketball):

1. Target: Increasing strength, speed, endurance, acceleration of recovery.

2. Scheme:

   • Vitamin D: 2000 IU per day.
   • Zinc: 15 mg per day.
   • Magnesium: 400 mg per day (before bedtime).
   • Creatine: 3 grams per day.
   • Protein powder: 20-30 grams after training and games.

3. Justification: Vitamin D, zinc and magnesium support the level of testosterone and general health. Creatine increases strength and power. Protein is necessary to restore muscles.

VI. Analysis of common myths about testosterone and dietary supplements

A. Myth 1: the higher the level of testosterone, the better.

1. Reality: A high level of testosterone does not always mean improving sports results and health. The level of testosterone, especially when using exogenous hormones, can lead to various side effects, such as acne, baldness, increase in the prostate gland, cardiovascular diseases and mental disorders. It is important to maintain the level of testosterone within the normal range and take into account the individual characteristics of the body.

B. Myth 2: dietary supplements can replace anabolic steroids.

1. Reality: Bades do not have the same power and effectiveness as anabolic steroids. They can only slightly increase the level of testosterone and improve sports results, but cannot provide the same quick and significant increase in muscle mass and strength as anabolic steroids. In addition, dietary supplements carry a much less risk of side effects than anabolic steroids.

C. Myth 3: All dietary supplements to increase testosterone are effective.

1. Reality: Not all dietary supplements to increase testosterone are equally effective. Some additives have scientific evidence of their effectiveness, while others have a weak evidence base or are generally ineffective. It is important to choose dietary supplements with proven effectiveness and proven reputation.

D. Myth 4: Dans are safe because they are «natural».

1. Reality: «Natural» does not always mean «safe». Some natural substances can be toxic or have side effects, especially with high doses or prolonged use. It is important to carefully study the composition and side effects of dietary supplements and consult a doctor before their use.

E. Myth 5: The level of testosterone does not affect women.

1. Reality: Testosterone plays an important role in the body of women, although to a lesser extent than in men. It affects libido, energy, muscle mass and bone density. The low level of testosterone in women can lead to fatigue, a decrease in libido and other problems.

VII. Practical tips to maintain a healthy level of testosterone in natural ways

A. PRINI priority:

1. Provide a sufficient dream: Strive by 7-8 hours of quality sleep every night. Regular schedule of sleep and wakefulness helps regulate the hormonal balance, including testosterone levels.

2. Create a calm sleeping atmosphere: Provide a quiet, dark and cool bedroom. Use curtains, bears or sleep mask to minimize distracting factors.

3. Avoid screens before bedtime: The blue light from the screens of phones, tablets and computers can violate the production of melatonin, sleep hormone. Try to avoid using electronic devices an hour before bedtime.

B. Food optimization:

1. Eas enough protein: Protein is necessary for muscle growth and restoration, as well as for the production of testosterone. Include low -fat meat, fish, eggs, legumes and dairy products in your diet.

2. Useful fats: Include beneficial fats in your diet, such as omega-3 fatty acids (contained in fish, nuts and flax seeds), avocados and olive oil. These fats are necessary for the production of hormones, including testosterone.

3. Complex carbohydrates: Complex carbohydrates (vegetables, fruits, whole grains) provide energy for training and maintain a healthy level of blood glucose.

4. Limit sugar and processed products: Excessive sugar consumption and processed products can lead to obesity, insulin resistance and a decrease in testosterone levels.

C. Regular physical activity:

1. Power training: Power training stimulates the production of testosterone and contribute to muscle growth. Include in your training program exercises with weights, such as squats, bench presses and deadlift.

2. Cardio-training: Moderate cardio training, such as running, swimming and cycling, are useful for overall health and can help reduce the level of cortisol, stress hormone, which can suppress the production of testosterone.

3. Avoid overtraining: Excessive training can lead to overtraining and a decrease in testosterone levels. It is important to give the body enough time to restore between training.

D. Stress management:

1. Relaxation techniques: Practice relaxation techniques such as yoga, meditation and breathing exercises to reduce stress.

2. Hobbies and rest: Take time with your hobbies and classes that bring you pleasure.

3. Social support: Communicate with friends and family, share your problems and look for support.

E. Healthy weight:

1. Support a healthy body mass index (BMI): Excess weight, especially in the abdomen, can lead to a decrease in testosterone levels.

2. Balanced nutrition and physical activity: Balanced nutrition and regular physical activity will help you maintain healthy weight and testosterone levels.

VIII. Promising research in the field of testosterone support

A. The role of intestinal microbioma:

1. The relationship of microbioma and testosterone: Studies show that the composition of the intestinal microbioma can affect the level of testosterone. Some bacteria in the intestines can metabolize hormones, including testosterone, affecting its blood level.

2. Probiotics and support for testosterone: Probiotics containing beneficial bacteria can improve the composition of the microbioma and indirectly affect the level of testosterone. Further studies are needed to determine specific probiotics strains, which are most effective for supporting testosterone levels.

B. Genetic factors:

1. Genetics and level of testosterone: Genetic factors play an important role in determining the level of testosterone. Some genes can affect the production of testosterone, testosterone sensitivity and testosterone metabolism.

2. Personalized approach: In the future, genetic testing can help determine a genetic predisposition to a low level of testosterone and develop personalized strategies to support it.

C. New dietary supplements and plant extracts:

1. Studies of new dietary supplements: Researchers continue to study new dietary supplements and plant extracts that can increase testosterone levels.

2. The need for clinical research: It is important that all new dietary supplements undergo strict clinical studies to prove their effectiveness and safety.

D. Environmental influence:

1. Endocrine destroyers: Some chemicals in the environment, known as endocrine destroyers, can simulate or block the effect of hormones, including testosterone.

2. Minimization of influence: Minimization of the effects of endocrine destroyers (for example, the use of environmentally friendly remedies for cleaning and cosmetics) can help maintain a healthy level of testosterone.

IX. Frequently asked questions about testosterone and dietary supplements

A. At what age does testosterone level begin to decline?

1. Answer: The dough level