Essential minerals, vitamins that naturally boost testosterone
The types of food you eat that have monounsaturated and saturated fats are essential if you are a male who is looking to maintain or increase testosterone levels. But there are a number of other essential minerals and amino acids that will help naturally boost those testosterone levels too.
There is still a lot of research being done, but fenugreek – most notably the recently produced extract called Testofen – have been found to help support increased testosterone levels, growing muscle and more of a sexual drive in men who have taken it.
Known as one of the essential minerals for a daily diet, many people do find that a deficiency of zinc can actually be a cause for the effects of lower testosterone. This can affect both men and women equally. But it can actually help support more production of testosterone in men.
This amino acid is easily found in the neuroendocrine fibers and is scientifically proven to be a main reasons for the increasing or decreasing hormone levels in men, which ultimately affects testosterone levels.
This is one of the major components for indole-3-carbinol and comes from digesting vegetables like broccoli and cauliflower that helps provide a healthy amount of estrogen in men, as well as the proper amount of testosterone, in lesser amounts so that it can be developed naturally in the bodies for more balance in one’s hormones.
This is one of the most important ways to naturally increase your testosterone and it can be done a lot easier through some dietary changes. Foods that are high in Vitamin D include nuts, milk, egg, fish and meat.
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The best post workout ingredients for muscle growth
The best post workout supplement for muscle growth includes ingredients for muscle growth are going to focus on protein synthesis. This way your post workout calories are used effectively and damage to existing muscle fiber is prevented.
One of the key BCAAs (branch chain amino acids), leucine is unique in that it is not a byproduct of an internal process of synthesis but is consumed through digestion of external items that have it as an element. It enhances protein synthesis for muscle growth. Leucine is one of the best post workout ingredients for muscle growth because it lets you maximize your calories for recovery.
Glutamine does a lot for the muscle when it comes for growth, but it is often used incorrectly. It does have a huge component to it that promotes protein synthesis and providing, so many people think it should be a part of the pre workout stack. The best post workout ingredients for muscle growth always list it as an after supplement because glutamine also works to increase ammonia transfer and to balance acid in the kidneys, while promoting energy and protein synthesis. This is what your body needs after the workout to effectively recover.
Creatine is a non-essential nutrient that created by the body out of the metabolism of certain key amino acids. The use of creatine as a supplement helps to provide additional fuel to muscles through increasing ATP levels, and it helps muscle fiber to retain fluid so that more protein synthesis can occur. It also aids in muscle recovery, which is why it is often recommended as a pre and post stack ingredient.
Betaine is the secret wonder of the post workout stack. It is an amino acid that promotes protein synthesis. This is what you need in 2 gram doses after your workout to make sure that your calories are getting converted correctly. There are more and more studies being done on this amino acid as it is showing remarkable gifts in promoting recovery and mass in athletes.
When should you take it?
The best post workout ingredients for muscle growth are reviewed in depth here, they’re only going to work for you if you take them effectively. It is recommended that you take them 40 minutes before you eat your post workout meal. You can even opt to split the stack to take once with the first post meal, and again 40 minutes before your evening fuel. This will make sure that you have sustained protein synthesis occurring too.
The best pre workout supplements
If you want to see a change in your stamina, power and resiliency then you need to pay attention to your pre workout. The top supplements aren’t a secret, nor are they miracles. Many of them have been studied for years by researchers, which is why we know that they are the right choice for the pre workout and not the post. In the past decade there have been some breakthrough studies that are enabling bodybuilders and athletes to use their pre workout supplements more efficiently. Forget the days of taking fistfuls of supplements, now we know it boils down to a core set of supplements. What pre-workout supplement do we think is the best? ALTIUS is the best pre workout we have seen on the market ever. It’s a complete formula, clinically proven ingredients, and naturally sweetened.
What are the core pre-workout ingredients? The core set of pre workout supplements are creatine, caffeine, beta alanine and betaine. The exact combination of them in your pre workout, and how much you take will have some variance. All of them do have an established range of dosing. The key to finding out which ones you should be taken, and how much is to create a pattern of cycles that you document so you can see how well your body responds.
Putting together the cycle
If you want the best pre workout supplements to also work effectively for you, you need to understand what they do and then match a cycle of supplements to your cycles in your workout. One of the most effective approaches is to do 30 to 40 day cycles that have different priorities. The priorities aren’t arms or legs, but endurance or strength. You will see longer lasting and greater gains if you are building with full blocks, not small pieces. If you are staying with a general building cycle, make sure you alternate the days with the combinations as this can echo the effect of a fully targeted cycle.