Training to build muscle mass elevates testosterone, and elevated testosterone helps build muscle mass. Testosterone is the quintessential male hormone for building muscle mass. Having normal levels of testosterone is also crucial for a myriad of other benefits, including well-being, enhanced energy, increased libido and, potentially, improved athletic performance. Every guy should be seeking to maximize his T levels, even if muscle building isn’t his primary goal. Guys should be especially focused on boosting testosterone if they’re trying to add muscle mass.

ways to increase testosterone

1. Boost Your Intake of Branch Chain Amino Acids (BCAA) from Foods Like Whey Protein
2. Eat Healthy Fats
3. Limit or Eliminate Sugar from Your Diet

Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.

1. Strength Training

In addition to Peak Fitness, strength training is also known to boost testosterone levels, provided you are doing so intensely enough. When strength training to boost testosterone, you'll want to increase the weight and lower your number of reps, and then focus on exercises that work a large number of muscles, such as dead lifts or squats.

1. Get Some Sun or Take a Vitamin D
   Supplement.
2. Get Plenty of Restful, High-Quality Sleep.
3. Two nutrients that are especially important to your diet are vitamin D and zinc.
   . Tuna. Tuna is rich in vitamin D, which has been linked to longer life and testosterone production. ...
   . Low-fat milk with vitamin D. Milk is a great source of protein and calcium. ...
   . Egg yolks. ...
   Fortified cereals. ...
   Oysters. ...
   Shellfish. ...
   Beans.