Smith, R. G., “From GH to Billy Ghrelin,” Cell Metabolism 10, no. Oura Ring Review, Looking To Learn From the Best? One study in human participants found that administration of iron and vitamin A (both which are found in high amounts in liver) led to the same increase in testosterone levels as synthetic testosterone supplements! Often in the United States, the sweet potato is called a yam but the variety you see in the US is actually sweet … (, Zinc is one of the best micronutrients to increase your testosterone levels. Studies have shown that eggs do not raise LDL particles (the bad cholesterol) (5). Alex is an ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Studies have shown that eggs do not raise LDL particles (the bad cholesterol) (, The body requires vitamin A to use protein and also assist with testosterone production. Potato is the finest protein food for bodybuilding. Sweet Potatoes Build Strong Bodies. Maca For more on this topic be sure to read my article - 9 Reasons Why Your Doctor Is Wrong About Fat. Sweet potato also provides the body with quality carbohydrates. Also, if you want FREE access to my 'Eating For Muscle Gain' guide be sure to download it HERE. 3. One study found that organ meats such as liver had 18x the nutrient load of grains and 11x of vegetables– unfortunately this study didn’t factor in bio-absorption properties, as this would have pushed this ratio even higher. A cup of sweet potato that is cooked without peeling contains of 1.922 microgram of vitamin A. And you can add cinnamon, nutmeg, and/or cloves for extra flavor and nutrition. If you are looking for more diet and supplement tips to help you pack on some serious muscle, be sure to download my FREE 'Eating For Muscle Gain Guide'. This is a result of eating too many processed and refined foods. It’s also true that women produce far greater amounts of estrogen than men, just as men produce about 10 times more testosterone than women. Find out more about sweet potato health benefits. Focus on the total amount of carbohydrate you eat each day, rather than how much of one individual carb source you can have at each meal. If you’re worried about eggs and high cholesterol, please don’t be. I was very excited because I had not directly taken any hormone. My research began in 1998 with sweet potatoes. Bodybuilding.com: A Unique Combination Of Science And Experience Based Pre-Contest Advice. al., “Vitamin A and iron supplementation is as efficient as hormonal therapy in constitutionally delayed children,” Clin Endocrinol (Oxf). We all have our favorite muscle building training program. Rice and glucose powders can be useful, but nothing compares to the power of the sweet potato. Not only are sweet potatoes packed full of nutrients such as vitamin A, vitamin C, copper and B vitamins, sweet potatoes are rich in potassium. Ever had sweet potatoes raw? Our bodies convert this into vitamin A, which can support immune function and eye health, promote proper cell growth, and help maintain healthy blood sugar levels. Sweet potatoes are an easy-to-prepare root vegetable, filled with vitamins, minerals, fiber, and health-promoting phytonutrients. Rice and glucose powders can be useful, but nothing compares to the power of the sweet potato. For example, egg yolks contain the B vitamin choline. Casey Viator (who became Mr. America as a teenager) ate 2-dozen eggs every day. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Pinterest. Dec 5, 2013 - 1. These muscle bound monsters weren’t drinking skim milk! Vince Gironda advocated eating 36 eggs a day! By eating sweet potatoes too often, you run the risk of nutritional deficiencies and could potentially consume too much potassium or vitamin A. Benefits of sweet potatoes for pregnancy: 1. The protein found in milk is one of the highest quality sources of protein in our diet (4), this meaning the human body does a great job of digesting and absorbing the nutrients found in milk (assuming you can tolerate dairy of course). 8. When losing body fat, you should lower carbs slightly to accelerate fat loss and help cut calories, advises bodybuilder and sports nutritionist Dr. Layne Norton. Higher fat diets preserve muscle mass (2). It is loaded with beneficial protein and fat; plus the beneficial fat globules have not being destroyed by a homogenization process. The increasing demand in Europe has also provided opportunities to other suppliers. Based on American Pregnancy Association, pregnant women should consume at least 700 microgram of vitamin A per day. Eggs are packed full of nutrients including vitamin K, zinc, selenium and B vitamins. Almonds 9. Sweet Potatoes 6. 9 Reasons Why Your Doctor Is Wrong About Fat, The Secret To Looking AND Feeling Amazing', 29 Proven and Effective Ways to Boost Testosterone Naturally, Mike Mahler's Aggressive Strength Testosterone Booster Review, Balancing Elite Performance and Health with Alex Fergus, The One Wearable To Rule Them All? Zinc is one of the best micronutrients to increase your testosterone levels. As with milk, many of the world’s top bodybuilders swear by eggs and in particular egg yolks. And how many of the 5 foods are you eating on a regular basis? Increasing growth hormone secretion at night (3). Wang, C. et al., “Low-fat high-fiber diet decreased serum and urine androgens in men,” The Journal of Clinical Endocrinology & Metabolism 90, no. Well you should they are absolutely amazing and they go with about anything! 2 (August 2009): 82–83. 6. I love the anti-estrogen benefits. And remember to to download my FREE 'Eating For Muscle Gain Guide'. Most people eat white potatoes everyday don't they!? Basal concentrations of anabolic and catabolic hormones in relation to endurance exercise after short-term changes in diet; Eur J Appl Physiol Occup Physiol. Studies show men’s testosterone levels are proportional to fat intake  (1), 2. Inhibiting muscle breakdown. Finally, like milk products, eggs have a high protein quality score making them not only nutritious but easily absorbed by the body. I've studied the science and tested the panels and put together this Red Light Therapy Resource & Deals Page, - Everything You Need To Know About Red Light Therapy, - 29 Proven and Effective Ways to Boost Testosterone Naturally, - 11 Reasons Why You Need To Lift Heavy For Fat Loss, We all have our favorite muscle building training program. But what about our diet and the food we eat to grow? The best type of milk for muscle growth is full fat unhomogenized (cream on top) & unpasterisued (raw) milk from grass-fed organic cows. It's only fair to share... Facebook. Also, if you want FREE access to my ', Full fat milk is packed with muscle building saturated fat. Simply consuming calories to excess should lead to growth (albeit muscle and fat), however, it may not be the optimal way to add lean muscle mass. You can use them for post workout nutrition. So what’s so special about eggs yolks when it comes to muscle mass? Carbohydrates are a staple of any bodybuilding diet as they provide energy, which is essential for training, and aid with kidney, brain, muscle and nervous system function. Finally - if you're looking for an extremely effective workout protocol to help you pack on mass, check out the Size & Strength training program. As I tell my clients ‘Calories matter, but hormones matter more' (for more on this, be sure to read my article 'The Secret To Looking AND Feeling Amazing'). Estrogen is often called a “female hormone,” which is a misnomer, as this steroid hormone is also produced in the male body. Frank Zane regularly consumed raw milk and cream in his diet. [1] Talk about a multitasking nutrient! Despite the shared name, sweet potatoes are only distantly related to the potatoes used to … Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. Sweet potatoes are a great source of fiber, vitamins, and minerals. One cup (200 grams) of baked sweet potato with skin provides ():Calories: 180 Carbs: 41.4 … Egg yolks provide nutrients and energy to grow a baby chicken. Tumblr. Gironda, a master of muscle mass and aesthetics, trained in an era before steroids were available. There’s a reason why baby mammals drink milk for growth! Sweet potatoes with red skin and white flesh, exported to the European market, mainly come from Israel, Honduras, China and Egypt. The Glycemic Index of a Sweet Potato They affected menstrual cycles, conception, hot flushes and a whole lot more. Wild Fish 5. - See more at: 7. But what about our diet and the food we eat to grow? You'll often see sweet potatoes recommended in bodybuilding diets due to their high fiber, potassium and vitamins A and B-6 content as well as their versatility. Or perhaps it’s our go-to supplement stack for assisting with our bulking phase. Categories: Healthy / 43 Responses / by admin June 6, 2017. One of the cheapest, tastiest and most effective muscle building food sources is milk: in particular full fat milk. From sweet potato fries to casseroles to pies and beyond, there are a myriad of ways to enjoy this tasty tuber. One study in human participants found that administration of iron and vitamin A (both which are found in high amounts in liver) led to the same increase in testosterone levels as synthetic testosterone supplements! I love them. Growth isn’t as simple as eating a heap of food, hormones play a larger role. 3. If you are one of the unlucky ones who cannot handle lactose, you can still reap a lot of the benefits of milk by consuming butter and cream. While diets high in protein actually deplete our bodies vitamin A reserves. Found This Interesting? Not only is there plenty of scientific evidence supporting the benefit of these foods to pack on muscle, but also the anecdotal proof is solid. Sweet potatoes are naturally sweet vegetables that are high in vitamins and fiber, and low-calorie. How to Lose Forty Pounds on a Low-Carb Diet, How to Lose Belly Fat by Eating the Right Fats and Carbs, Daily Menu for the Heart-Healthy DASH Diet. That is always a good thing if you are eating a ton of meat for protein. email. Despite what you may have heard about eating little and often being superior on a bodybuilding diet, this isn't the case. 2004 Jun; 60(6):682-7. Although this is all beneficial to our health, the real reason why liver is in this list is because of one particular vitamin – vitamin A. Twitter. Risks and Warnings. No particular set guidelines exist for how often you can eat sweet potatoes on your bodybuilding diet. Liver is often regarded as natures multivitamin. George Hackenschmidt ‘The Russian Lion’ drank 5L of milk a day. Eating potatoes after a workout can improve muscle recovery. Sweet Potato, Beef, and Roasted Veggie Hash | Bodybuilding.com Nutrient density, fat content and absorption. They pack a lot of calories into a small package, were a staple of the old-school crowd, and have helped thousands of … Simply consuming calories to excess should lead to growth (albeit muscle and fat), however, it may not be the optimal way to add lean muscle mass. Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count; Arch Androl. If you eat 300 grams of carbs from sweet potatoes each day, spreading these over five or six meals will have the same effect with regard to fat loss and muscle gain as eating them all in one or two meals. Sweet potatoes feature in many a bodybuilder's daily diet. The main potential issue of eating too many sweet potatoes is that you're missing out on consuming a varied diet. They actually belong to the morning glory family. One cup of cubed sweet potatoes contains around 27 grams of carbohydrate. Nutritionist Alan Aragon agrees, adding that a higher meal frequency has no metabolic advantage over a lower one. As I tell my clients ‘Calories matter, but hormones matter more' (for more on this, be sure to read my article ', I’d love to hear your thoughts to this article, how does the list line up with what you were expecting? Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. Benefits of Eating Sweet Potatoes When Bodybuilding Some foods are demonized for absolutely no reason at all and sweet potatoes are one of them. Due to the presence of this 'foreign' DNA, sweet potatoes can be seen as a 'natural GMO'. His tremendous physique was a product of nutrient dense food that optimises our anabolic hormones: testosterone and growth hormone. Reddit. 1993;66(4):304-8. Increasing testosterone levels. A healthy swap can be made for the same and the more convenient option are sweet potatoes. One of the best muscle building starches is sweet potatoes. 14. These fats are anti-inflammatory, helping us to recover from our intense training. Estrogen is a hormone that promotes sexual and reproductive development. So what are the top 5 foods to naturally increase our anabolic hormones, while providing the nutrients to support muscle growth and energy for training? If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin. Learn more about Alex's Credentials HERE. Any food that performs such feats deserves a spot on a ‘five foods you need to eat to grow’ list. Join The Program, http://www.ncbi.nlm.nih.gov/pubmed/?term=25644361, https://www.sciencenews.org/blog/food-thought/reevaluating-eggs-cholesterol-risks, http://www.westonaprice.org/health-topics/vitamin-a-the-forgotten-bodybuilding-nutrient/#sthash.TKlPxMsM.dpuf, Everything You Need To Know About Red Light Therapy, 11 Reasons Why You Need To Lift Heavy For Fat Loss. Yes you read that right – liver is the 3rd food that you need to eat to grow. Strength gains, growth and fuel for higher volume hypertrophy training can all be assisted by eating extra carbohydrates. 1981 Aug; 7(1):69-73. According to the International Society of Sports Nutrition, how often you eat has no impact on your body composition. Avocados 4. Sweet potatoes are also high in Vitamin B6, Manganese, Vitamin C, Niacin, Thiamin and Potassium. 100% Whole Grains 2. Bodybuilding Cooking: Sweet Potatoes. Increasing potassium can therefore lower cardiovascular disease risk and help with bone density and blood pressure. In order to grow and increase muscle mass we must supply the body with adequate potassium. Sweet potatoes from all over the world naturally contain genes from the bacterium Agrobacterium. So if you’re not willing to cut back on your protein intake add some liver to your diet. Potatoes are a good source of potassium and can be a healthy addition to bodybuilders’ diets. Netter A. et al. Sweet potatoes are awesome, but white potatoes have more iron, magnesium and potassium than sweet potatoes, and they're one of the most satiating foods on the planet. Egg yolks are full of cholesterol. As someone else said, sweet potatoes are lower on the glycemic index, so the idea is that if you eat lower GI foods, you will have a lower insulin response and thus burn more fat. Many people have a poor potassium: sodium ratio. The key is to consume enough carbs to build muscle without gaining fat, then use sweet potatoes to meet these targets as and when you wish. Egypt has a price-competitive supply and a close logistical route through southern Europe. It is the same as almost 300 % of our recommended daily intake. Sweet potatoes are also loaded with high amounts of potassium which help fight fatigue. Oysters are high in the essential yet hard to come by DHA omega 3 fat. https://testosteronejunkie.com/which-potato-for-maximum-testosterone In a mass-gaining phase, however, increased carbs can aid with building muscle, so you should increase your intake. DHA is critical for human health and a lot of us simply don’t eat enough of it. Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting vegetables. Follow the same rule of thumb as for white potatoes. Growth hormone is the bodies most potent muscle builder. Yet, if you buy c… Sweet potatoes also have a good amount of fiber which can help in digestion and help to prevent constipation. Post Author: admin. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. Find a meal frequency that fits your schedule and follow that. Sweet potatoes are high in carbohydrates. However: Although low insulin levels should theoretically help you lose fat, you can still gain fat when insulin levels are low. What matters most is how you prepare the potato & with what foods you're pairing it with. Before and after workouts are generally the best times to consume high-carb meals, advises nutritionist Dr. John Berardi, so you may wish to look at consuming sweet potatoes in your pre- and post-workout meals. The vitamin packed egg yolks pale in comparison to the nutrients found in liver. Carbohydrates are a staple of any bodybuilding diet as they provide energy, which is essential for training, and aid with kidney, brain, muscle and nervous system function. When potassium levels are low, the body breaks down muscle tissue to release potassium. Somehow my progesterone levels had been affected when I chewed a piece of raw sweet potato for a few weeks. Looking for more diet & supplement tips to help you pack on muscle mass? Sweet potatoes don't have to take a long time to prepare. Dark Chocolate 8. The photos sure prove that it worked well for them! These 5 foods are packed full of everything the body needs to optimize anabolic hormones and facilitate muscle growth. Mike Samuels started writing for his own fitness website and local publications in 2008. And remember to to download my FREE ', Finally - if you're looking for an extremely effective workout protocol to help you pack on mass, check out the. Frank Zane, Vince Gironda and even Arnold Schwarzenegger all consumed plenty of saturated fats from dairy, meat and eggs. Chocolate Milk: Bodybuilding Benefits of Sweet Potatoes | Livestrong.com. Zadik, et. Studies have shown supplementing with zinc increases testosterone levels while restricting zinc intake drastically lowers testosterone levels (, If you are looking for more diet and supplement tips to help you pack on some serious muscle, be sure to download my FREE ', The food we eat is much more important than total calories or even macronutrients ratios. They actually belong to the morning glory family. Organic Nonfat Greek Yogurt 7. Sweet potato is a tasty way to achieve this. Sweet Potato. Print. 5 (November 1965): 910–12. And we’ve all seen Rocky Balboa down raw egg in his quest for glory! Alongside rice, potatoes, oats and pasta, sweet potatoes are a top source of carbohydrate, meaning they're a good source of energy for anyone hitting it hard in the gym. Full fat milk is packed with muscle building saturated fat. Then You Might Like: 1. No more egg white omelettes if you’re looking to maximize your gains! Full of vitamins, they also help keep you fuller for long and maintain your sugar levels in the blood. Green Vegetables and Leafy Greens 3. Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight. The protein found in milk is one of the highest quality sources of protein in our diet (, Egg yolks are full of cholesterol. Tsai L. et al. When it comes to building muscle we need 3 components: Natural 1950’s bodybuilder Vince ‘Iron Guru’ Gironda often stated that muscle growth is 90% nutrition. Not only this but the vitamin A found in the liver decreases estrogen production in men. For more on The Nutrient-Rich Way of Cooking Sweet Potatoes see the How to Enjoy section below. Sweet potatoes are the best source of carbs for refueling and assisting with muscle growth. More importantly potassium protects lean muscle mass. The food we eat is much more important than total calories or even macronutrients ratios. United States Department of Agriculture: Nutrient Data for 11507, Sweet Potato, Raw, Unprepared, Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Meal Frequency, The Boston Sports Medicine and Performance Group: Eating Before, During and After Competition, Ideal Beginning Bodybuilding Plan for Endomorphs, How to Count Carbs on a Low-Carb Diet Using Labels. 2. Both orange-and white-fleshed sweet potatoes are a top-notch source of beta-carotene. High vitamin A. (6). Other carbohydrate sources such as brown rice, whole-wheat pasta, whole-grain bread, beans and fruit also provide fiber and other vital vitamins and minerals. Fat was a huge part of their diets. 26 JAN Still, many people have doubts when it comes to the sweet potato nutrition profile. Oysters are rich in nutrients and minerals and are one of the best sources of omega 3 fats in our diets. Sweet potatoes are the best source of carbs for refueling and assisting with muscle growth. And the best source of zinc comes from oysters! Growth isn’t as simple as eating a heap of food, hormones play a larger role. Consuming too few carbohydrates can compromise training quality, according to Sports Dietitian Australia, and can negatively impact hormones that play an important role in muscle growth. Your carbohydrate intake will vary depending on your body weight and goals. I’d love to hear your thoughts to this article, how does the list line up with what you were expecting? Yummly. When researchers monitored the estrogen levels of 501 men with chronic heart failure, men with estradiol (the most "potent" form of estrogen) in the normal range (between 21.80 pg/ml and 30.11 pg/ml) had the fewest deaths during a three-year period. Sweet Potatoes. Alex is recognized as the National Record Holder in Powerlifting and Indoor Rowing and has earned the title of the Australian National Natural Bodybuilding Champion. Grueling training sessions burn through liver and muscle glycogen stores. Choline helps the body utilize higher fat diet intakes, great for those upping their food and fat intake during a bulk. Or perhaps it’s our go-to supplement stack for assisting with our bulking phase. And how many of the 5 foods are you eating on a regular basis? Milk has been used by bodybuilders and strength athletes for years. Be sure to download my FREE 'Eating For Muscle Gain' guide by clicking HERE. Carbs = Muscle gains and increased energy levels. Zinc slows the conversion of testosterone into estrogen while also assisting in testosterone production. Saturated fat, the fat found in milk, has been shown to increase muscle gain by: 1. If you’re worried about eggs and high cholesterol, please don’t be. Katorski, B. et al., “Growth hormone effect on the role of fat in nitrogen metabolism,” American Journal of Physiology 209, no. Sweet Potatoes (One of the Big 3 Bodybuilding Carbs) I love sweet potatoes because they are jammed with nutrients and vitamins. How many times each day you eat sweet potato in your bodybuilding diet depends on a number of factors. This blog post was written by Alex Fergus. ... Pomegranates (Pre Post Workout Anti-Estrogen Bonus) I have written extensively about pomegranates. Men’s greater testosterone levels are often cited as the […] Not only are sweet potatoes packed full of nutrients such as vitamin A, vitamin C, copper and B vitamins, sweet potatoes are rich in potassium. If you are a bodybuilder, it should be a very important part of your diet as it is a great source of carbohydrates that will give you energy when you hit the gym. Zinc slows the conversion of testosterone into estrogen while also assisting in testosterone production. While present in both men and women of all ages, it’s usually found at much higher levels in women of reproductive age. How nutrient dense are we talking? If you’re looking for a quality form of carbohydrates, look no further than sweet potatoes. Let’s take a look. In a time before steroids and advanced supplement stacks, many of the world’s top bodybuilders swore by consuming these foods. The body requires vitamin A to use protein and also assist with testosterone production. Healthy Read More. 4. 6 (June 2005): 3550–59. Yams and sweet potatoes arise from two different species; yams are more prevalent in Asia and Africa while the sweet potato is prevalent in Europe and the Americas. Studies have shown supplementing with zinc increases testosterone levels while restricting zinc intake drastically lowers testosterone levels (7, 8). Learn from the best sources of omega 3 fat increase your intake Arch Androl matters most is how prepare. To prepare categories: healthy / 43 Responses / by admin June 6,.. There are a good source of carbs for refueling and assisting with building. Responses / by admin June 6, 2017 eggs and high cholesterol, please don ’ t eat enough it! Bodybuilders swear by eggs and high cholesterol, please don ’ t be fat diet intakes, for... Building muscle, so you should they are absolutely amazing and they go with about anything R. G., from! And fat intake ( 1 ), 2 photos sure prove that it worked well for them liver and glycogen... Pre Post Workout Anti-Estrogen Bonus ) I have written extensively about Pomegranates aid with building muscle, you! In 2008 and skin volume hypertrophy training can all be assisted by extra. After short-term changes in diet ; Eur J Appl Physiol Occup Physiol a master of muscle mass ( )... Also provided opportunities to other sweet potatoes estrogen bodybuilding that eggs do not raise LDL particles ( the bad cholesterol ) 5... 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