How to make your body produce more hormones?
Do you know what makes muscles grow? That’s right, anabolic hormones. Let’s enumerate: testosterone, insulin, IGF-1 and growth hormone. So, from the point of view of any physician, training with “iron” is a labor-consuming method of influencing your own hormonal system, in order to “squeeze out” of it more “growth” hormones. Actually, so it is. Think about it, our body has only one way out: in response to athletic pressure to raise the secretion of all anabolic hormones. An active influx of hormones into the muscles will cause muscle tissue to grow, muscles will become larger, and therefore stronger.
Meanwhile, physical exercises are not the only way to spur the work of the hormonal glands.
There are other methods. In particular, a special diet, nutritional supplements and a full-fledged sleep. If you combine all these “growth factors”, then the set of muscle mass, of course, will quickly accelerate. Before you, specific advice about the main anabolic hormones.
This hormone has the greatest “growth” potential. The only problem is that it is secretly affected by a lot of factors, and all for the worse. Here and poor nutrition, and disturbances in the rhythm of “sleep-wakefulness”, nervous overload, psychological stress, harmful ecology, unsuccessful genetics, etc.
So, if you take a selective measure of testosterone levels in different heaveings, you get a huge range of values: from 1200 nanograms per deciliter of blood (great!) To 300 nanograms (sad!). By the way, a high level of testosterone today is observed only in units. Well, in order to “grow”, this hormone needs a lot, a lot …
How to increase the secretion of testosterone?
Yes, it’s very simple – eat more fat! The secret is that fats are direct raw materials for the “production” of testosterone. When they are not enough, testosterone, of course, “do” nothing. So it turns out that a bodybuilder who “cuts” fatty calories for the sake of muscle “relief”, beats himself at the most painful place! And do not even think to argue! All this has been tested and tested by science a thousand times! The same vegetarians chronically suffer a low level of testosterone, and transplant them to a fat meat diet, and all again become full-fledged muzhiks.
It is worth emphasizing that in the case of a deficit of fats, no most proper diet helps. Scientists planted a rolling on a diet with an ideal ratio of proteins and carbohydrates, but the level of testosterone remained ultra-low, until the diet was not added in a good way fat. In the end, it was accurately determined that the peak content of its “native” testosterone pumpkin has at 30% fat in its daily menu. And if he is not very lucky with genetics, then there is reason to add another 10%! In short, 40% is already a firm guarantee of complete order with testosterone.
And what will happen if you “pump in” more fat in yourself? And nothing! The level of testosterone, on the contrary, will go down.
Everyone knows that there are fats “healthy” and “unhealthy”. However, in reality, the situation is muddy. On the label often write one, well, but inside it is quite another. How to be? Experts advise that: a minimum of fats in ordinary dishes, but in the morning you pour into yourself a couple of spoons of linseed or hemp oil. Plus, you buy in the pharmacy capsules with fats “omega-3” and two times a week “skip” a portion of a fairly fatty salmon. But! Do not even look in the direction of canned fish in oil. The oil there is not “fish”, but the cheapest, refined.
Growth Hormone (GH)
This hormone is a brutal thing in the sense of anabolism. Suffice it to recall how the growth of adolescents is gaining: a month or two, but they are no longer recognizable. Pitching, making injections of synthetic GH confirm: “Preth! And how! ” In no case! Growth hormone does not disassemble and grow everything. Yes, you will add in the muscles, but at the same time your cartilages will grow. Well, imagine the ears of size 45! Or huge knotted brushes, like Dracula’s! By the way, our lower jaw is suspended on thick cartilaginous ligaments, which especially “like” to grow from growth hormone. So, if the face of the guy resembles the head of a flattened nail (huge nodules and massive jawbone of the pithecanthropus), it is immediately clear: he touched from the GR.
It is better to “rest” in natural methods: the body does not harm itself. The most wonderful thing is to have a good night’s sleep. The first release of GH occurs 30-40 minutes after falling asleep, and then pulsations are repeated every two to three hours. It’s great to lie down in the afternoon – for an hour. In order to have a one-time release of GR.
The second method is the use of amino acid stimulants. In the first place here – arginine in the company with lysine. Take one and a half grams of both at the same time. If half an hour later the pleasant warmth and drowsiness spread over the body, it means it worked. No? Add a little dose.
A similar action has an amino acid ornithine – from 3 to 12 years at a time (you can poprinimat along with arginine and lysine).
The last surprise of science is the amino acid glutamine. Previously, somehow it never occurred to anyone to check it from the “hormonal” point of view. And then it turned out that only 2 g of glutamine, dissolved in ordinary coca-cola, give a particularly powerful release of GR.
And what if to replace glutamine with its deshovym amino acid partner – glutamic acid? Alas, no sense!
Insulin-like growth factor-1 (IGF-1)
This hormone is not so well studied by medicine, however, there is real evidence that the strength of anabolism IGF-1 far exceeds testosterone. Those pitching, who took sports supplements with this hormone for a long time, cry with bitter tears. He grows everything, but for some reason he has a special predilection for the intestines. The guts become larger and thicker. As a result, the figure skating gets a typical beer belly.
In short, healthy methods of stimulating IGF-1 secretion due to the same diet are much more useful here. The peak hormone secretion is observed when taking 2 g of protein per kilogram of your own weight. If you eat less, you will receive less IGF-1.
It is better if the protein is an animal: from milk, eggs, chicken, beef, fish. An excellent source of protein is whey protein powder. If you have money, poprinimayte free amino acids.
Between the protein content in your diet and the secretion of IGF-1 is a direct link. And if so, then here’s your rule: when you sit on a diet and cut the total number of calories, do not touch the squirrels. Otherwise, the secretion of IGF-1 will collapse, and your muscles will stop responding to training.
Excess protein for the body is poison. The liver, kidneys suffer, and moreover – the production of testosterone drops. The maximum single dose of protein – 30-35 g. Eat more, do not get anything but harm.
With him the most difficult. In theory, insulin “imports” into the muscles of glucose – the “living” energy of muscle cells. It would seem that more insulin – more energy. But no, cells are not ready to take insulin as long as they want. And then the excess plays a very bad role – it turns blood glucose into subcutaneous fat.
It is common knowledge that insulin is caused to excrete carbohydrates. If you think that the more carbohydrates, the more insulin, you are mistaken. It’s all about the “quality” of carbohydrates. Sweets force to erupt directly waterfalls of insulin. But oatmeal, no matter how much you eat it, causes a weak insulin secretion. But at other times it is better to prefer “moderate” carbohydrates – oatmeal, vegetables, other cereals, pasta to sweets. In general, in your diet of carbohydrates should be no more than 50%. This is a guarantee that the secretion of insulin will be optimal.