4) Lean Beef
What’s Inside: Protein, iron, magnesium, zinc, saturated fat
The Facts:
“Few things have as positive an impact on testosterone levels as lean meats,” says Gillespie. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don’t want too much-saturated fat in your diet, you require some to produce testosterone.
How To Get It:
Grill or broil a lean cut of steak a few times a week.
5) Eggs
What’s Inside: Protein and cholesterol
The Facts:
“Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone,” says Robert S. Tan, MD, an associate professor of geriatric medicine and an andrologist at the University of Texas in Houston. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician).
How To Get It:
Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray.
6) Cottage Cheese (1% Milk Fat)
What’s Inside: Protein with very little fat.
The Facts:
One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.
How To Get It:
Eat 1 cup of cottage cheese each day.
7) Broccoli
What’s Inside: Indole-3-carbinol, fiber
The Facts:
“Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth,” says M & F contributor Chris Aceto, author of Championship Bodybuilding. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. “Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen,” adds Aceto.
How To Get It:
Eat as many servings of broccoli as you can stomach.
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