Table of Contents
- 1. Do BJJ Athletes Really Need Boosted Testosterone?
- 2. How to Boost Testosterone Levels for Jiu-Jitsu
- 2.1. Proper Diet
- 2.2. Regular Exercise
- 2.3. Weight Lifting
- 2.4. Adequate Sleep
- 2.5. Supplements
- 2.6. Avoid Stress
- 2.7. Avoid Alcohol Consumption
- 2.8. Limit Usage of Processed Sugars and Starches
- 2.9. Liver Detox
- 2.10. Don’t Overtrain
- 3. Last Words
Increasing levels of testosterone have become a hot topic among the athletic community these days. Testosterone helps to increase bone mass, muscle mass, and body strength. Having a strong bone structure is highly desirable since Brazilian jiu-jitsu is a martial art that emphasizes grappling and ground combat. Therefore, those who participate in this sport may benefit from increased testosterone.
1. Do BJJ Athletes Really Need Boosted Testosterone?
Fun is an important element of BJJ training with embedded brotherhood and courteous comradeship. You're less likely to have fun if your energy levels are down. Regulating your strength hormones, (especially testosterone) will potentially improve your grappling skills and overall well-being.
Most BJJ competitors won't need a doctor to prescribe testosterone replacement medication in order to raise their levels. Micromanaging your lifestyle will have a significantly beneficial impact. Make sure to consult a certified nutritionist before taking any testosterone-boosting supplement/medication.
Nutrition is the primary factor that impacts the level of testosterone. However, you can take additional steps to raise your testosterone levels.
Stress is another main factor in reducing testosterone levels. As you take more stress, your cortisol level increases, and in the longer run, it results in decreasing testosterone levels.
2. How to Boost Testosterone Levels Naturally for Jiu-Jitsu
2.1. Proper Diet
A crucial element that must be taken into consideration in order to naturally raise your testosterone levels is food. Do you often consume processed meals that are nutritionally devoid and high in sugar?
It is always preferable to consume a balanced diet that is rich in the macro- and micronutrients required by the body for normal daily functioning.
Additionally, Vitamin D has remarkable testosterone-boosting properties. Although roughly half of Americans lack vitamin D. Walking or lying in the sun are the easiest ways to acquire your recommended daily amount of vitamin D. As an alternative, eggs, tuna, and mushrooms also contain vitamin D.
Higher amounts of testosterone are produced in the body as a result of consuming healthy fats, especially saturated and monounsaturated fats (SFA and MUFA). SFAs are normally present in foods derived from animals, such as eggs, red meat, and dairy, but they are also present in coconut oil. While MUFAs are present in fruits and vegetables like avocados.
Another source of testosterone is zinc. It has been used successfully to treat hypogonadism (low testosterone) and is also essential for the production of testosterone. Daily zinc consumption raises the body's levels of testosterone. You can get zinc from foods, including beans, meat, crab, nuts, and oatmeal.
There is some evidence that vitamins A, C, and E can also increase testosterone levels, but there isn't a clear answer to that question yet.
2.2. Regular Exercise
Your testosterone levels will rise with regular exercise. When done intensively, strength training is perfect for this use. It is strongly recommended to raise the weight and decrease the number of reps for this type of exercise. Make sure to focus on workouts that engage many body muscles rather than just one, like squats.
Remind yourself to move more slowly when lifting weights. By doing this, you will make the workout a high-intensity session. Additionally, make sure you perspire when exercising. Avoid overtraining since excessive cardio might lower your testosterone levels.
To fully benefit from your physical activities, think about including regular strength and conditioning sessions in your BJJ training routine. Strength training has been shown to boost growth hormone and testosterone levels over the short and long term.
2.3. Weight Lifting
Lifting a lot of weight is another thing you can do to naturally raise your testosterone levels. If you practice BJJ, you are likely already doing this to some extent because you will be exerting all of your physical power to move your opponent's body during practice or competition.
However, by going to the gym and consistently lifting weights, you may increase the gains you obtain from this procedure. The emphasis is on hefty weights because lifting lower weights will have less of an impact on your ability to increase testosterone.
Focus on the exercises like lat pulldowns, deadlifts, barbell squats, and bench presses. Your body will be totally functionally activated as a result of such exercises, which will considerably raise your testosterone levels.
2.4. Adequate Sleep
Working long hours is not only physically and psychologically exhausting, but it is also directly antagonistic to the production of testosterone.
Research published in the Journal of the American Medical Association indicated that young men's testosterone levels fell by 10 to 15% after sleeping only five hours a night for one week.
Additionally, sleep strengthens the immune and cardiovascular systems and controls metabolism. Additionally, the control of hormones like cortisol, human growth hormone, and of course, testosterone depends on the circadian rhythm in our bodies.
For optimum health and boosted testosterone levels, experts advise getting 7 to 10 hours of sleep each night.
Supplements are also used by BJJ athletes to increase testosterone levels. While supplements should never be used as a substitute for a balanced diet, they can help make up for nutritional deficiencies and have other positive effects. There are numerous supplements that have been studied and proven to have a favorable impact on Testosterone levels.
Studies have shown that ashwagandha not only raises testosterone levels but also adds to enhanced muscular strength and growth as well as overall training performance. It is an adaptogenic plant with advantages including lowering inflammation and enhancing overall wellness. Most people take it as a tablet or a drink.
Ginger is a blooming plant with extraordinary health-improving effects in its root. It relieves nausea, improves digestion, and helps to decrease inflammation. Testosterone levels might rise by taking a regular ginger supplement. You may consume ginger roots in pill or drink form.
2.6. Avoid Stress
Your testosterone levels can be significantly impacted by stress. The major stress hormone, cortisol, which is an antagonist to testosterone, may rise in your body as a result of stress.
When one hormone's level rises, the other falls, which is why cortisol and testosterone are sometimes compared to a seesaw movement.
Your appetite may be increased by high cortisol levels, prompting you to eat more than normal. As a result, gaining weight and accumulating more body fat may impact your testosterone levels.
Your BJJ practice can benefit from lowering stress levels. Even though the sport requires intense training, it's crucial to avoid overexerting your body.
2.7. Avoid Alcohol Consumption
The interaction between alcohol and testosterone is complex. According to several studies, drinking too much alcohol might lower testosterone levels.
Within 30 minutes of consuming alcohol, testosterone levels may start to decline. Testicular atrophy and impaired testicular function can result from heavy alcohol usage.
It's interesting to note that testosterone levels can be used to anticipate alcohol dependency or the start of alcohol consumption in research involving teenage boys and young men.
Your body's testosterone levels may be destroyed if you drink a few beers every night or go out on the weekends.
2.8. Limit Usage of Processed Sugars and Starches
There is a shortfall in testosterone levels after a meal rich in carbohydrates. While this decline in testosterone is just momentary, eating high-carbohydrate meals all day will probably cause insulin spikes, a foggy mind, a bigger waistline, and a number of other health problems. Eat your high-carb meals after your workout to help fight this. Your body is in need of those natural sugars at this time and will use them to replenish its energy stores in the muscles and liver. Natural sources of carbs include fruits, root vegetables, and organic sprouted grains.
2.9. Liver Detox
You might want to think about starting a liver detox or cleanse if you want to increase your testosterone levels naturally. Remember that your liver is a key factor in setting these levels. In fact, it has an enzyme that helps conjugate testosterone's 17 beta-hydroxy groups. This indicates that you can have a decrease in testosterone production if your liver is not working properly.
You can take Milk Thistle, which is well renowned for its detoxifying abilities, to cleanse your liver. Consider chelation and cilantro supplements as well, both of which are recognized for helping the body get rid of poisonous toxins.
2.10. Don’t Overtrain
Going too hard for too long might deplete your testosterone levels, leaving you vulnerable and weak on the inside. Intensity and volume for each training session are actually what matters here. Have you ever overtrained and become ill? That is your body's way of requesting that you take a break. One of the easiest ways to destroy your performance is to grind every week.
Additionally, work out for less than one hour. Research indicates that our cortisol levels significantly rise and our testosterone levels significantly drop after around 45 minutes of exercise. Although most training sessions last an hour or more, there are occasions when we are pushed into tough situations and forced to work for extended amounts of time. Make an effort to keep your exercises short, intense, and effective.
3. Last Words
As a BJJ athlete, maintaining good health is crucial for better performance on the mat. Testosterone would be helpful for BJJ practitioners as it increases endurance and strength during training. One can boost testosterone levels naturally by following the guidance given above. This will not just increase your testosterone level, but also keep you fit and healthy.