Eating a lot of protein to hit the gym can reduce testosterone levels in men – Lifestyle Health

A new study shows that a high-protein diet can lead to lower testosterone levels in men.

The study, published in The Journal of Nutrition and Health, examined the testosterone levels of 309 men over the course of eight weeks. Subjects were fed a diet consisting of 35% meat, fish and protein shakes.

At the end of the study, their testosterone levels had dropped by an average of 37%.

A new study shows that a high-protein diet can lower a man’s testosterone levels. Photo: NHAT LINH

Whittaker, a researcher in nutritional therapy at the University of Worcester, UK, said the participants experienced symptoms of a drop in testosterone, including: erectile dysfunctiontired, depression and muscle weakness.

These findings suggest that a diet where 35% of a man’s total calories come from protein – twice as much as the average male consumes, can lead to decreased testosterone levels. However, he believes that, based on his research, it is still possible to see a decrease in testosterone levels from eating 35% less protein, according to Insider.

Nutritionist Bonnie Taub-Dix, owner of Better Than Dieting, also agrees that too much protein can lead to decreased testosterone in men, but it won’t apply to most people and will only affect people who consume too much protein in an attempt to build muscle.

How much protein is enough?

According to WebMD, men should eat 2,200 – 2,800 calories per day, which should include 2.5 cups of fruit, 3.5 cups of vegetables, 170 – 283 grams of whole grains, three cups of milk, 170 – 400 calories of fat, and 141 – 198 grams of protein.

According to the Mayo Clinic, a diet that includes 35% protein in a 2,200-2,8000-calorie diet equates to about 185-215 grams of protein per day.

Men who eat a high-protein diet to promote their growth can actually make building muscle more difficult for themselves, because of low testosterone levels, says Bonnie Taub-Dix. can slow down male growth.

According to Healthline, testosterone is the main hormone responsible for muscle growth. A more balanced diet and exercise routine will help you gain muscle faster.

Low testosterone levels can lead to chronic diseases

The study’s test subjects experienced many of the short-term side effects of low testosterone levels, says Whittaker, but he points to studies showing that long-term low testosterone can lead to risks and conditions. health conditions, such as infertility, and an increased risk of chronic diseases, such as cardiovascular disease, diabetes, and Alzheimer’s disease.

According to researchers, a high-protein, low-carb diet can suppress the immune system.

Additionally, research shows that a high-protein and low-carb diet can increase blood cortisol, the body’s main stress hormone. High levels of cortisol can lower the body’s immune defenses.

“Cortisol is known to suppress the immune system, so high levels of cortisol on a low-carb diet can suppress the immune system, making people more susceptible to infections like these,” says Whittaker. colds, flu and COVID-19”

According to Healthline, following a balanced diet and supplementing with protein with carbs, fiber, and vegetables can help prevent hormonal imbalances and suppress the immune system for men.