Home / Fitness / 7 wissenschaftlich belegte Wege um das Testosteronniveau zu steigern

7 wissenschaftlich belegte Wege um das Testosteronniveau zu steigern

By on 19. October 2018

Ein niedriger Testosteronspiegel kann viele Auswirkungen auf unseren Körper, unsere Gesundheit, unser Sexualleben oder auch auf unsere berufliche Karriere haben. Habe wir zu wenig Testosteron, fühlen wir uns meist schlapp, antriebslos, haben wenig Energie und sind vermehrt schläfrig. Doch trotz dieser fehlenden Energie, kann es sogar passieren, dass wir innerlich und vor allem nachts nicht zur Ruhe kommen. Wie Du siehst kann ein niedriger Testosteronspiegel ausschlaggebend für viele negative Dinge in unserem Leben sein! Aus diesem Grund sollten wir bereits bei den kleinsten Anzeichen ein Auge darauf werfen und immer zu sehen, dass wir unser Bestes tun, damit wir den T-Spiegel immer so hoch wie möglich halten.

In dem folgenden Artikel möchten wir Dir einmal 7 kleine Tricks zeigen, welche Du beachten kannst, um deinem Testosteronspiegel auf die Sprünge zu helfen und dies in nur kurzer Zeit (8 Wochen).

Testosteron steigern in kurzer Zeit – Was Du alles beachten musst!

Grundsätzlich kann man sagen, dass ein T-Mangel viele Gründe haben kann und diese sind auch noch von der unterschiedlichsten Natur. Sei es die falsche Ernährung, zu viel Stress auf der Arbeit oder im Privatleben, ein Unfall, die Einnahme von Medikamenten oder einfach nur die falschen Umwelteinflüsse. Die Liste scheint gar unendlich. Eines kann man auf jeden Fall sagen, möchten wir unseren Körper etwas Gutes tun, so lassen sich die zu ändernden Maßnahmen in drei essentielle Gruppen einteilen:

  1. Das richtige Training
  2. Die richtige Ernährung
  3. Der richtige Lifestyle

Meist genügt es schon, wenn wir kleine Dinge während unseres Alltags ändern, damit schon prägnante Steigerungen hervortreten. Genauso funktioniert es leider auch andersrum. Fehlen uns konstant diverse Nährstoffe, so sinkt unser Testosteronspiegel ab und fällt auf ein geringeres Level. Es gibt also eine Menge zu beachten, wenn es um deinen Testosteronhaushalt geht.

Willst Du also Erfolge erzielen in Punkto Sport, dein Training verbessern, dich einfach nur im Leben ein wenig pushen oder dir ein gutes Gefühl verschaffen, dann solltest Du immer einen Blick auf dein Testosteron haben und wir zeigen dir mit diesem Artikel was Du einmal aktiv dafür tun kannst.

 

Das richtige Training zur Steigerung deines Testosterons

Unser tägliches oder wöchentliches Training trägt einen großen Teil dazu bei, wie sich unser Testosteronspiegel verhält, bzw. können wir diesen damit effektiv beeinflussen und steigern. Die Frage ist nur wie?

 

1. Krafttraining mit schweren Gewichten

Das Krafttraining dient nicht nur, wie viele vielleicht denken würden, dem Aufbau von unseren Muskeln. Es ist genauso effektiv, wenn wir überschüssiges Körperfett loswerden wollen und genauso kann es effektiv unseren T-Spiegel nach oben treiben. Zunächst einmal geht es darum, mit dem maximalen, für noch schaffbarem, Gewicht zu trainieren. Der Grund: Der Schlüsselfaktoren für die Maximierung der Testosteronfreisetzung mit Widerstandstraining, ist ein hohes Gewicht bzw. eine maximale Anstrengung für unseren Körper.

Das richtige Training ist besonders ausschlaggebend für eine Steigerung unseres Testosteronspiegels!

Doch nicht nur ein Training mit maximalen Gewichten kann uns dabei verhelfen unser T-Spiegel zu boosten. Studien haben gezeigt, dass es auch ratsam ist mit den Trainingspausen zu variieren. Es zeigte sich, dass Männer messbar mehr Testosteron ausgeschüttet haben, wenn sie während den Übungen (beim Trainieren der großen Muskelpartien wie z.B. Kniebeugen oder Bankdrücken) 90 Sekunden Pause einlegten anstatt 60 Sekunden. Eine verkürzte Pause bewirkte eine niedrigere Testosteronfreisetzung, jedoch wurden dadurch deutlich mehr Wachstums-Hormone für die Muskeln freigesetzt. (1)

Wir haben bereits einen Artikel darüber verfasst, indem Du einen Schritt für Schritt Trainingsplan findest zum Thema „Das richtige Training zum Boosten Deines Testosterons“.

 

2. Kurze Sprints steigern den T-Spiegel!

Krafttraining ist nicht die einzige Trainingsmethode, welche das Testosteron steigern kann. Auch unser Cardiotraining kann dabei einen großen Einfluss haben. Das Stichwort ist HIIT! Das hochintensive Intervalltraining pusht den T-Spiegel ungemein. So sind kurze Sprints, laut einer Studie, deutlich effektiver im Vergleich zu langen Ausdauerläufen. Es zeigte sich, dass bei Trainingseinheiten mit kurzen 6 Sekunden Sprints der Testosteronwert deutlich höher war, als wenn die Testpersonen länge Sprints absolvierten. Dieser Wert hielt auch noch bis zu 20 Minuten nach dem Training an. (2)

Laut einer weiteren Studie, welche von der Universität British Columbia durchgeführt wurde, konnte sogar nachgewiesen werden, dass Langstreckenläufer grundsätzlich über einen niedrigeren freien Testosteronwert verfügten, im Vergleich zu Sportlern, welche weniger Kilometer wöchentlich hinter sich brachten. Daraus schlussfolgerten sie, dass lange Ausdauereinheiten sogar negativ für unseren Testosteronhaushalt sein können.

 

Vitamin D – Ein wichtiger Faktor für unsere Gesundheit und für unseren Testosteronspiegel!

Vitamin D ist äußerst wichtig für unsere Gesundheit. Nicht nur, dass unser Körper Vitamin D benötigt um diverse Prozess auf Trapp zu halten, so spielt es für uns Männer ebenfalls eine wichtige Rolle. Zunächst einmal ist es äußerst wichtig für unsere Fruchtbarkeit, denn unsere Spermien besitzen Rezeptoren, welche Vitamin D benötigen. Zudem stellte sich heraus, dass Vitamin D ein Kernfaktor für die körpereigene Produktion von Testosteron ist.

So unscheinbar es auch ist aber Vitamin D spielt für unsere Gesundheit und für unser Testosteronspiegel eine wichtige Rolle!

Studien beweisen, dass Männer, welche an einem niedrigen Vitamin D Spiegel litten, einen deutlichen Anstieg an Testosteron verspürten, nachdem sie über ein Jahr hinweg eine Vitamin D Nahrungsergänzungsmitteln zu sich genommen hatten. (3,4,5)

Haben wir den Verdacht an einem Testosteronmangel zu leiden, so kann eine Nahrungsergänzung mit Vitamin D zumindest ein erster Schritt sein um den T-Haushalt ein wenig zu unterstützen. Um diese Art der Supplementierung sollten wir uns sowieso einmal Gedanken machen, denn laut Statistiken bekommen wir Deutsche generell zu wenig Vitamin D (82% der Männer und 91% der Frauen leiden an einem Vitamin D-Mangel). Eine solche Supplementierung macht hinsichtlich unserer Gesundheit und unseres T-Spiegels Sinn, jedoch sollte man ebenfalls auf die Dosierung achten. Die Dosierung sollte zwischen 2.000-3.000 IE pro Tag liegen. Dabei ist noch zu erwähnen, dass Vitamin D fettlöslich ist und es ist ratsam diese zu einer Mahlzeit einzunehmen, welche ebenfalls Fette enthält.

 

Die richtige Ernährung (-sergänzung) zur Steigerung des Testosteronspiegels

Wie bereits erwähnt, hat selbst die Ernährung einen großen Einfluss unseren Testosteronhaushalt. Dies kann positiv oder auch negativ für uns sein. Doch sieht man es einmal von der guten Seite, so lassen sich bereits durch kleine Änderungen und Anpassungen unserer Ernährung, große Folgeänderungen unserer T-Spiegels bewirken!

 

1. Kenne den Unterschied zwischen gesättigten und ungesättigten Fettsäuren!

An dieser Stelle wollen wir die nur einen kleinen Einblick in die Ernährungskunde geben und dir kurz aufzeigen, worauf es ankommt bei unserer Testo-Ernährung.

Für eine gesunde Ernährung ist es für besonders wichtig, dass wir unseren Körper mit ausreichend ungesättigten Fettsäuren versorgen (die „guten Fette“), da diese vom Körper nicht selbst produziert werden können und dadurch über die Nahrung aufgenommen werden muss. Bei dem Gedanken an gesättigte Fettsäuren, denkt man gleich an einen hohen Cholesterinspiegel, viel schlechtes Cholesterin und an Gewichtszunahme. Das stimmt so auch nicht komplett. Denn für unsere Testosteronproduktion sollten wir auch ausreichend gesättigte Fettsäuren zu uns nehmen.

Für eine ausreichende Versorgung an gesunden Fetten kannst Du ganz einfach auf diese folgenden unverarbeiteten Lebensmittel zurückgreifen, welche auch noch äußerst gut für die Gesundheit sind:

  • Frisches Fleisch,
  • Eier,
  • Nüsse (Walnüsse, Haselnüsse, Pistazien oder Mandeln)
  • Milchprodukte
  • Oliven
  • Avocados
  • Bestimmte Öle
  • Kokosnüsse und Kokosöl

Auch für Dich interessant: Die 7 besten Tipps für ein maximales Testosteronlevel ohne Anabolika

 

2. Zink steigert das Testosteron!

Wenn man sich ein wenig mit dem Thema „Testosteron“ auseinandersetzt, dann trifft man immer wieder auf Zink-Supplemente oder zinkhaltige Nahrungsmittel. Tatsächlich wird Zink oft in Verbindung gebracht mit einer testosteronerhöhenden Wirkung. Dies ist nur bedingt richtig. Eine solche Wirkung tritt ein, wenn man unter einem Zinkmangel leidet. In solchen Fällen lässt sich der T-Spiegel bereits mit der Einnahme von Zinkpräparaten erhöhen. Das klingt jetzt erstmal schlecht für uns? Nicht wirklich!

Der Erhalt des Zinkspiegels in unserem Körper ist besonders wichtig für unseren Testosteronspiegel!

Denn grundsätzlich gilt, wer viel Sport treibt, verliert während des Schwitzens viel Zink. Aus dem Grund leiden viele Sportler an einem chronischen Zinkmangel! (6, 7).

Die Verbindung zwischen einem Zinkmangel und einem niedrigen Testosteronspiegel konnte bereits in unzähligen Studien bewiesen werden. Das heißt aber jetzt nicht, dass wir zu jedem Zinkpräparat greifen sollten, welches wir in die Hände bekommen, denn eine Zinküberdosis kann unseren Verdauungsapparat irritieren. Zum wird unser Testosteron nicht weiter erhöht, wenn wir einmal das Normallevel unseres natürlichen Zinkspiegels erreicht haben.

Für eine ausreichende Zinkversorgung ist es ratsam nicht mehr als 25-30 mg an elementarem (reinem) Zink zu sich zu nehmen.

 

3. Magnesium als natürlicher T-Booster!

Mit dem Mineralstoff Magnesium verhält es sich genauso wie mit dem Zink. Wer viel Sport betreibt, ist prädestiniert dafür, an einem Magnesiummangel zu leiden. Denn genauso wie beim Zink, verlieren wir viel Magnesium, wenn wir schwitzen und damit verlieren wir auch wichtiges Testosteron für unseren Körper! Dieser Mangel wird ebenfalls mit einem niedrigen Testosteronspiegel in Verbindung gebracht. Daher ist es sinnvoll, dass wenn wir sportlich sehr aktiv sind, Magnesiumaufbaupräparate zu nehmen, damit wir nicht Gefahr laufen, dass wir an einem Magnesiummangel leiden und somit an wichtiges Testosteron verlieren. (8, 9)

Ein niedriger Magnesiumspiegel, kann unser Testosteron erheblich beeinträchtigen, aus dem Grund sollten wir auf eine ausreichende Magnesiumversorgung achten.

Nehmen wir solche Supplemente, so können diese unseren Spiegel nur soweit erhöhen, bis unser Körper das Normallevel erreicht hat. Es empfiehlt sich, eine Dosierung mit rund 200-400 mg Magnesium pro Tag zu sich zu nehmen. Kleiner Tipp: Magnesiumcitrat lässt sich von unserem Körper am besten aufnehmen.

 

4. Das Sportlersupplement Kreatin zum steigern deines Testosterons!

Wer aktiv Kraftsport betreibt, dem ist Kreatin sicherlich kein Fremdwort! Kreatin ist eine organische Säure, welche den Energiestoffwechsel der Zellen verbessert und unterstützt. Es unterstützt die Zellen bei der Regeneration und verlangsamt die Energieversorgung über Zucker und Fettsäuren, deshalb wir deutlich länger Energie haben. Dadurch hilft es spürbar das Muskelwachstum zu beschleunigen und wir haben mehr Kraft für das Training! So weit so gut, doch was hat das alles mit dem Testosteron zu tun?

Studien haben gezeigt, dass eine Einnahme von Kreatin den Testosteronspiegel bei jungen Männern (im Alter von 18-35 Jahren) deutlich erhöhen kann! (10, 11, 12)

Sofern gilt Kreatin als eines der besten und nebenwirkungsfreien Sportergänzungen auf dem Markt. Unzählige Studien belegen die Wirksamkeit des Muskelaufbaupräparates und viele Sportler schwören darauf!

Bereits 5 g Kreatin Monohydrat sind ausreichend um deinen Muskelwachstum effektiv zu verbessern.

 

5. BCAA – Aminosäuren als natürlicher T-Booster!

Das BCAA – Aminosäuren gut für unser Training sind, haben wir bereits einmal hier beschrieben! Doch tatsächlich sind die kleinen Aminosäuren auch äußerst hilfreich für unseren Testosteronspiegel! Studien zeigen, dass mehrkettige Aminosäuren (BCAAs) unseren Testosteronspiegel steigern können, besonders dann, wenn wir diese vor dem Training einnehmen! (13)

Die Aminosäuren lassen sich ganz einfach als Nahrungsergänzungsmittel aufnehmen oder finden sich ebenfalls in vielen Nahrungsmitteln. Käse, Magerquark, Hüttenkäse oder andere hochwertige Milchprodukte sind perfekte Lieferanten dafür! Ebenfalls reich an wichtigen Aminosäuren ist auch unser gutes altes Whey Protein!

Auch für Dich interessant: Effektives Bodybuilding mit HIIT! (Wissenschaftlich bewiesen)

Testosteronbooster und andere Präparate

Wie man sieht gibt es viele Möglichkeiten und Nahrungsergänzungen, welche uns dabei helfen unseren Testosteronspiegel zu erhöhen. Insbesondere für Sporttreibende ist es ratsam, eine solche zusätzliche Supplementierung vorzunehmen um einen Mangel vorzubeugen. Doch heißt das nun, dass wir uns unzählige Mittel kaufen und zuhause hinstellen müssen? Natürlich nicht!

Mittlerweile gibt es ausreichend viele getestet und natürliche Präparate, die einen guten Mix aus den essentiellen Mineral- und Nährstoffen darstellt. Damit schaffen wir eine perfekte Vorsorge begleitend zu unserem Training!

Wir haben einmal einen Test der gängigen Präparate durchgeführt und den findest Du hier!

 

Fazit

Es gibt viele Variablen, welche unseren Testosteronspiegel beeinflussen und ebenso viele Möglichkeiten, wie wir diesen auf natürliche Art und Weise steigern können. Doch eines sollten wir auf jeden Fall bedenke und uns selbst diese Frage stellen. Warum sollten wir uns selbst im Weg stehen, wenn wir doch eigentlich diesen Schritt nach vorne gehen wollen? Wir können alle diese testosteron-pushenden Maßnahmen in die Wege leiten, doch passt dies auch zu unserem Lebensstil? Hintern wir uns selbst daran, mit der Art, wie wir unseren Alltag gestalten, dass volle Testosteron zu entwickeln, welches wir haben könnten? Diese Frage sollte jeder für sich selbst beantworten bevor er irgendwelche Maßnahmen einleitet!

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