Muscle and growth hormone
Contraceptive hormone, growth hormone, insulin and insulin-like growth factor-1(IGF- 1) are four anabolic hormones in human body, which play a vital role in increasing muscle mass. This article is about how to improve the level of anabolic hormones through nutrition.
testosterone
An important means to promote testosterone secretion is to eat enough fat. If you want testosterone to reach the highest level, 30%-40% of your daily calories should come from fat.
The intake of fat, especially saturated fat and monounsaturated fat, is closely related to the testosterone level of strength athletes at rest. Studies show that the testosterone level of men who eat less meat is lower than that of men who eat more meat, and the testosterone level of male endurance athletes who switch from meat to vegetarian diet will drop significantly, although the ratio of fat, protein and carbohydrate in the two diets is the same.
It can be seen that the testosterone level depends not only on the proportion of nutrients in the diet, but also on the types of foods that make up these nutrients.
somatotropin
Growth hormone is a double-edged sword, slightly increasing the level of growth hormone is helpful to increase muscle mass and reduce body fat; Improving too much may distort your face.
Intake of certain amino acids can increase the level of growth hormone. For example, the study found that 15-20-year-old men significantly increased their growth hormone levels 30 minutes after ingesting 1.2 g arginine and lysine (the combined intake of these two amino acids is more effective than single intake). The dose of 3- 12g Wuling can also increase the level of growth hormone.
Glutamine is the most effective method to increase the level of growth hormone. Only 2g glutamine is dissolved in cola, which can significantly increase the level of growth hormone after 30-60 minutes.
Insulin-like growth hormone-1(IGF- 1)
IGF- 1 is often ignored. In fact, its anabolic efficacy is higher than that of testosterone. It must be pointed out that do not use rGF- 1 products, otherwise everything in the human body will be enlarged, including the internal organs that should not be enlarged.
It is safe and feasible to improve the level of IGF- 1 by nutritional means. First of all, you should ensure that you consume at least 1 g protein per pound of body weight every day. These protein should come from high-quality protein foods, such as skim milk, chicken, egg white, beef, whey protein and high protein powder.
It is found that the intake of protein has an important relationship with the level of IGF- 1. The researchers gave a middle-aged hip fracture patient 20 grams of high protein every day for 6 months, and found that the level of IGF- 1 in his body increased significantly, and the bone healing speed was greatly accelerated.
Another study found that the levels of IGF- 1 in blood and muscle of mice fed with low protein diet were significantly lower than the normal level. But this low level can be improved by increasing protein intake.
insulin
Insulin is also a double-edged sword. On the one hand, it can improve the absorption of amino acids and glycogen by cells; On the other hand, excessive insulin will hinder the decomposition of body fat.
The key to regulating insulin is to avoid its violent fluctuation. Try to eat less simple carbohydrates (such as sugar), and don't eat too much or too little carbohydrates. 45% to 50% of daily calorie intake should come from carbohydrates, especially complex carbohydrates.