Testosterone is one of the most important hormones found in the male body. Primarily, it is associated with the production of red blood cells in the body, and over time, it is also responsible for producing sperm cells, regulating sexual drive among males, as well as controlling the bone mass index and distribution of fat throughout the body. Furthermore, it is a vital component for fitness-minded individuals, as it is influential for muscle development through muscle protein synthesis, performance, and stamina. It is an essential chemical that plays a crucial role in keeping up the general well-being of every individual.
The natural production of testosterone in the body is dependent on several factors, one of them being a healthy diet. You can go for any online dietitian consultation to find out how different foods can impact your testosterone levels. Long-term stress and alcoholism can also have the same impact.
In this article, we will discuss how a high-protein diet can affect testosterone levels.
The relation between a high protein diet and testosterone
Recent studies have shown that a high intake of refined carbohydrates, as well as saturated fats, can substantially affect the amount of testosterone naturally produced in the body.
The relationship between a high protein diet and testosterone levels has been a well-discussed one. For a long time, it was believed that a high protein diet has a positive impact on the production of testosterone in the body, mostly because of the evident connection between muscle mass and a high protein diet.
However, a study conducted in 2007 stated how a high protein diet could lower the production of testosterone in the body. The preliminary evidence that was gathered helped substantiate the study. However, the research was not given much precedence as it was conducted mostly in relation to skin health, where researchers recorded testosterone levels in subjects to study and monitor acne. The study failed to address the relationship between a high protein diet and testosterone levels adequately because the decrease in testosterone levels was almost negligible.
However, another recent study published in March 2022 in The Journal of Nutrition and Health also reached a similar conclusion. The study, conducted by nutritionists Joseph Whittaker and Miranda Harris, researched over a period of eight weeks the testosterone levels of 309 men. The subjects for the research were kept under a diet, of which almost 35% consisted of meat, fish, and protein shakes. The study concluded with the result that by the end of the course, the testosterone levels produced by the subjects had gone down by 37% on average. Those who experienced a reduced production of testosterone were diagnosed with fatigue, depression, muscle weakness, as well as erectile dysfunction.
How does a high protein diet affect testosterone production?
Protein molecules are usually composed of amino acids connected by peptide bonds. Increased consumption of protein can trigger an insulin-like growth factor, which reduces the production of testosterone. Excessive protein intake can also raise cortisol levels in the body. The cortisol hormone, or stress hormone, can significantly lower the production of testosterone. A spike in the cortisol level can cause significant distress to the mind and body. Increased content of protein in the body also leads to a rise in the Sex Hormone Binding Globulin (SHBG), which blocks testosterone and lowers the production of sperm.
How much protein does a man require?
Protein is an essential component of our everyday diet and is necessary for sustenance. It plays a crucial role in creating new cells and repairing older damaged cells and is also important in children in terms of their growth and development. So, instead of completely cutting off protein from your diet, plan out a diet with a monitored content of protein.
According to nutritionist online consultation, students require almost 2,200 to 2,800 calories per day to keep up their mental and physical well-being. These calories can be gathered from the consumption of 2.5 cups of fruits, 3 cups of dairy, 3.5 cups of vegetables, 170 to 400 calories of fat, 6 to 10 ounces of grain, and simply 5 to 7 ounces of protein.
The dangers of low testosterone levels
Insufficient production of testosterone can be challenging for the body. Severe risks like infertility, chronic diseases, diabetes, Alzheimer’s disease, and cardiovascular diseases often arise from lowered production of testosterone. In athletes, a lowered production of testosterone can lead to poor bone density, decreased muscle strength, mood swings, and a loss of other cognitive functions.
However, it is difficult to strike the right balance between protein intake and maintaining testosterone levels since both are essential, especially for fitness enthusiasts and athletes. To keep away from these low testosterone, high-protein-related issues, you should take the assistance of a licensed and trained professional dietitian. Receive the best dietitian online consultation to make sure you give your body exactly what it needs.