1) AVERE IL GIUSTO APPORTO DI GRASSI ALIMENTARI (25% delle kcal totali)
Preponderanza dei monoinsaturi (MONOUNSATURATED FATS:Olive oil, almonds, avocados, peanut butter)
EXAMPLES OF QUALITY SATURATED FATS:
Red meat, coconut oil, egg yolks, dark chocolate, cheeseNon avere paura del Colesterolo E' endogeno all'80%.Bisogna avere ''paura'' degli zuccheri raffinati in eccesso,non del Colesterolo,precursore della sintesi del Testosterone. 2) Mangiare le crucifere
Le crucifere sono i broccoli,i cavoletti di bruxelles,il cavolo e le verze. 3) Evitare tutto il junk food e gli zuccheri raffinati.
Lo zucchero abbassa drasticamente i valori di testosterone sierici. 4) Allenamenti intensi con i pesi.Brevi ma intensi.
Gli studi vertono su due protocolli,forza e volume.
Forza 90% 1RM
Volume 65/80% 1RM
Negative lente e controllate. 5) Riposare bene,la notte e se si puo' anche dopo pranzo. 6) Supplementi validi : Zinco,Vitamina D3 (almeno 3000 UI/DIE),Fieno Greco,DAA Acido Aspartico. Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, 82(1), 49-5
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Penev, P. D. (2007). Association between sleep and morning testosterone levels in older men. Sleep, 30(4), 427.
Kraemer, W. J., Gordon, S. E., Fleck, S. J., Marchitelli, L. J., Mello, R., Dziados, J. E., ... & Fry, A. C. (1991). Endogenous anabolic hormonal and growth factor responses to heavy resistance exercise in males and females. International journal of sports medicine, 12(2), 228-35.
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