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While it may sound cliché, it is important to fuel your body before, during, and after your workouts to get the most out of your time spent in the gym. Obviously, dietary needs can vary from person to person, but it is always a good idea to consume healthy carbohydrates and proteins. Lastly, you should aim to limit saturated fats as they can quickly derail your fitness goals. If you only have a few minutes before your workout, consider eating fruit. It is an easily digested carbohydrate that provides you with enough energy to get through most gym routines. Protein, on the other hand, is ideal for post-workouts, and can help stimulate hypertrophy. In this article, we will take a closer look at testosterone-boosting foods, what they are, and how they can improve your workouts.
Testosterone Boosters for Better Gym Performance
As men age, testosterone levels naturally begin to decline, which can adversely affect strength and stamina. To overcome the challenges that come with this decline, many turned to supplements like testosterone boosters. So do testosterone boosters work, you ask? Well, they are effective; however, similar results can be achieved by consuming the right foods. That said, let's take a look at a few foods that can help make your gym sessions even more productive:
1. Tuna Fish
Testosterone plays a critical role in men's health, everything from hair growth and sperm production to building strong, healthy muscles. Tuna is a great source of vitamin D that improves testosterone production, which, in turn, improves skeletal and extraskeletal health. It is also a great source of protein and a delicious post-workout snack. If you're not a fan of tuna, there are several alternatives that are also chock full of vitamin D including salmon and sardines, for example.
If your goal is to increase testosterone, and also get your recommended daily intake of zinc, consider eating oysters. They also contain many of the minerals that the body needs to function optimally.
3. Egg Yolk
Although a great deal of emphasis has been placed on eating egg whites as opposed to whole eggs, the yolk contains more nutrients, and has been shown to help boost testosterone production.
Very few foods contain more nutrients than beef. Ground chuck, for example, is rich in zinc, while beef liver, on the other hand, is an excellent source of testosterone-boosting vitamin D. That said, consider adding beef to your next meal either before or after your workout.
5. Fortified Cereals
Fortified cereals like oatmeal, for example, are a great source of carbohydrates and proteins, provided you add milk. Many of these cereals are rich in vitamin D, making them a must-have for not only energy throughout the day, but also for maximizing your gym performance.
Vitamins to Help Maximize Gym Performance
Although whole grain carbohydrates, lean meats, and fish are important, vitamins are equally effective in fueling your workouts. Some of the most beneficial vitamins include
Vitamin A—This vitamin is essential to keeping your cardiovascular system operating at peak efficiency. Consuming foods rich in vitamin A like spinach, kale, and collard greens, for example, helps improve tissue oxygenation, which, in turn, improves blood and oxygen circulation throughout the body. Vitamin A is especially important for those who perform weightlifting exercises, as it helps support bone and joint health.
Vitamin B—Commonly referred to as coenzymes, vitamin B helps convert the nutrients in the foods you consume into energy. Vitamin B also helps in the formation of red blood cells, which are responsible for carrying oxygen from the lungs to other parts of the body. To get the best results from vitamin B, it is best to take a b-complex vitamin, which contains multiple B vitamins including Niacin, pantothenic acid, thiamin, and riboflavin. These vitamins are also found naturally in certain foods like leafy green vegetables and beans, for example.
Vitamin C—This vitamin, commonly found in citrus, promotes healthy bones, and connective tissues. It also enables the body to better absorb the iron that it needs for proper function. Like red blood cells, iron helps the body circulate oxygen to the lungs, and other parts of the body, which is critical for those who engage in endurance or weightlifting exercises.