Cyclists and Triathletes are always looking for a competitive edge. That edge, many times, can be acheived by sound cycling nutrition, legal supplementation, and resistance training. Here’s a few ways to increase your testosterone, naturally!
Did you know cyclists have some of the lowest testosterone levels out of runners, swimmers, and weight lifters? Why does that matter? Even if you’re not trying to look like Arnold Schwarzenagger, testosterone is a critical hormone for promoting lean muscle growth, bone mass, and reduced body fat. It’s also essential for health and well-being and the prevention of osteoporosis.
Why is that? Cycling can be a long intense exercise and be counterproductive towards building muscle – especially if we’re not properly nourished. In order to avoid catabolism, we need to be sure we’re fueling our bodies on and off the bike. Many doctors recommend all the way up to 1 to 1.5 grams of protein per pound of body weight to maintain healthy lean muscle mass. Carbohydrates are also important for instant energy and energy stores on the longer efforts.
Remember when mama yelled at us to get to sleep? Well, I hate to admit it but she was on to something. Testosterone production is affected by sleep, as well. In fact, some studies indicate up to 15%! More and more studies show that getting between 7-8 hours of sleep per night does wonderful things for our bodies.
Hating your job? Separating from your spouse? Moving? These are all stressors, which increase cortisol levels. Cortisol is referred to as the stress hormone and when present, inhibits the effects of testosterone. Consistently high levels of daily stress promotes high cortisol levels and can have an adverse affect on your overall health, not just testosterone level. That’s why we ride right. . .to get away for a mental break? The key is to keep the intensity levels reasonable, while you’re in the middle of battle to prevent further breakdown.
Proper cycling nutrition, sleep, and decompression time away from stress, all combine to provide the best chance at keeping testosterone levels as high as possible. Resistance training helps that cause, as well as giving you more leg strength for the climbs. Build in a few months of squats, lunges, and dead lifts to light up your power meter!
If you’re feeling more run down than usual after your workouts and can’t seem to recover from consecutive training days, consider getting a blood panel done with a local Naturopathic Doctor (ND). I’m a BIG fan of Dr. Katheryn Retzler of Hormone Synergy in Portland, OR. Ask them to check your cortisol, testerone, thyroid, and vitamin D levels to be sure you’re covering your bases. (I’m not a doctor yet so don’t scold me for trying to help here).
Looking for more on nutrition, weight loss, or training? I’d love to help. Please contact iBikeBlog.
Thank you.
