? Pill hormone, growth hormone, insulin and insulin-like growth factor-1 (IGF-1) are the four major anabolic hormones in the human body, which play a vital role in increasing muscle mass. This article will explain how to increase the levels of anabolic hormones through nutritional means.
? Pill hormone
An important means to promote the secretion of pill hormone is to consume sufficient fat. If you want your hormones to reach their highest levels, 30% to 40% of your daily caloric intake should come from fat.
Fat intake, especially saturated fat and monounsaturated fat, is closely related to resting hormone levels in strength athletes. Studies have shown that men who eat less meat have lower levels of pill hormones than men who eat more meat. Male endurance athletes who switch from a meat diet to a vegetarian diet have significantly lower levels of pill hormones, even if the two diets contain the same proportion of meat. Fats, proteins and carbohydrates.
It can be seen that hormone levels depend not only on the proportion of nutrients in the diet, but also on the types of foods that make up these nutrients.
Growth hormone
Growth hormone is a double-edged sword. Slightly increasing growth hormone levels can help increase muscle mass and reduce body fat; increasing it too much may deform your face.
Ingestion of certain amino acids can increase growth hormone levels. For example, studies have found that men aged 15-20 years old took in 1.2 grams of arginine and lysine for 30 minutes, and their growth hormone levels increased significantly (the combined intake of these two amino acids is more effective than the intake of either amino acid alone) . Doses of 3-12 grams of urine can also increase growth hormone levels.
The most effective way to increase growth hormone levels is glutamine (GLUTAMlNE). Just 2 grams of glutamine dissolved in cola can significantly increase growth hormone levels in 30-60 minutes.
Insulin-like growth factor-1 (IGF-1)
IGF-1 is often overlooked, but in fact its anabolic effect is higher than that of pill hormones. It must be pointed out that IGF-1 products cannot be used, otherwise they will enlarge everything in the human body, including internal organs that should not be enlarged.
It is safe and practical to increase IGF-1 levels through nutritional means. First, make sure you consume at least 1 gram of protein per pound of body weight each day. These proteins should come from high-quality protein foods, such as skim milk, chicken, egg white, beef, whey protein and high-protein powder.
Research has found an important link between protein intake and IGF-1 levels. Researchers gave a middle-aged patient with a hip fracture a 20-gram high-protein supplement every day for 6 months and found that IThe level of GF-1 increases significantly and the speed of bone synthesis is greatly accelerated.
Another study found that IGF-1 levels in the blood and muscles of mice eating a low-protein diet were significantly lower than normal. But this low level can be improved by increasing protein intake.
Insulin
Insulin is also a double-edged sword. On the one hand, it can improve the absorption of amino acids and sugar platelets by cells; on the other hand, excessive insulin will hinder the decomposition of body fat.
The key to regulating insulin is to avoid its dramatic ups and downs. Try to eat as little simple carbohydrates (such as sugar) as possible, and don't consume too much or too little carbohydrates. 45% to 50% of daily caloric intake should come from carbohydrates, especially complex carbohydrates.