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Hallo zusammen,
nach meinem LowFat Thread und der Auseinandersetztung mit dem Thema Fett, habe ich mal ein paar Quellen untersucht und komme jetzt nach aktueller Datenlage zu einer idealen veganen Ernährung für maximales freies Testosteron.
Wie muss ich mich also ernähren, um das Testosteronniveau hoch zu halten?
Die aktuelle Datenlage sagt, daß der Prozentanteil der Kohlenhydrate um ca. 40% höher sein muss als der Prozentanteil der Proteine.
Dadurch wird der bioaktive Teil des Testosterons auf ein hohes Niveau gebracht.
Zusätzlich muss der Fettanteil bei mindestens 30% liegen. Für maximales Testosteron muss mehr gesättigtes Fett als mehrfach ungesättigtes Fett gegessen werden und der Anteil der Ballaststoffe muss niedrig sein.
Wie würde die Verteilung konkret aussehen?
15% Protein, 55% Kohlenhydrate, 30% Fett.
Ich glaube das nicht, wo kann ich es nachprüfen?
Hier! Viel Spaß!
Dorgan JF, JT Judd, C Longcope, et al. Effects of dietary fat and
fiber on plasma and urine androgens and estrogens in men: a
controlled feeding study. American Journal of Clinical Nutrition.
64(6): 850-5, 1996 Dec.
Field AE, GA Colditz, WC Wilett, et al. The relation of smoking,
age, relative weight, and dietary intakes to serum adrenal
steroids, sex hormones, and sex hormone binding globulin in
middle-aged men. Journal of Clinical Endocrinology and
Metabolism. 79(5):1310-1316, 1994.
Hamalainen E, H Adlercreutz, P Puska, et al. Diet and serum sex
hormones in healthy men. Journal of Steroid Biochemistry.
20(1): 459-464, 1984 Jan.
Hill PB & EL Wynder. Effect of a vegetable diet and
dexamethasone on plasma prolactin, testosterone, and
dehydroepiandrosterone in men and women. Cancer Letters,
7:273-282, 1979.
Rosenthal MB, RJ Barnard, DP Rose, et al. Effects of a high
complex carbohydrate, low-fat, low-cholesterol diet on levels of
serum lipids and estradiol. American Journal of Medicine. 78(1):
23-27, 1985 Jan.
Tsai L, J Karpakka, C Aginger, et al. Basal concentrations of
anabolic and catabolic hormones in relation to endurance
exercise after short-term changes in diet. European Journal of
Applied Physiology & Occupational Physiology. 66(4): 304-308,
1993.
Volek JS, WJ Kraemer, JA Bush, et al. Testosterone and cortisol
in relationship to dietary nutrients and resistance exercise.
Journal of Applied Physiology. 82(1): 49-54, 1997 Jan.
Anderson KE. Rosner W. Khan MS. New MI. Pang SY. Wissel
PS. Kappas A. Diet-hormone interactions: protein/carbohydrate
ratio alters reciprocally the plasma levels of testosterone and
cortisol and their respective binding globulins in man. Life
Sciences. 40(18):1761-8, 1987 May 4.
Kappas A. Anderson KE. Conney AH. Pantuck EJ. Fishman J.
Bradlow HL. Nutrition-endocrine interactions: induction of
reciprocal changes in the delta 4-5 alpha-reduction of
testosterone and the cytochrome P-450-dependent oxidation of
estradiol by dietary macronutrients in man. Proceedings of the
National Academy of Sciences of the United States of America.
80(24):7646-9, 1983 Dec.
Belanger A, A Locong, C Noel, et al. Influence of diet on plasma
steroid and sex plasma binding globulin levels in adult men.
Journal of Steroid Biochemistry. 32(6): 829-833, 1989.
Bishop DT, AW Meikle, ML Slattery, et al. The Effect of
Nutritional Factors on Sex Hormone Levels in Male Twins.
Genetic Epidemiology. 5:43-49, 1988.
Deslypere JP & A Vermeulen. Leydig cell function in normal
men: effect of age, lifestyle, residence, and activity. Journal of
Clinical Endocrinology and Metabolism. 59(5):955-962, 1984.
Hill PB, EL Wynder, L Garbaczewski, et al. Diet and urinary
steroids in black and white North American and black South
African men. Cancer Research. 39:5101-5105, 1979.
Hill PB, EL Wynder, L Garbaczewski, et al. Plasma hormones
and lipids in men at different risk for coronary heart disease.
American Journal of Clinical Nutrition. 33: 1010-1018, 1980 May.
Howie BJ & TD Shultz. Dietary and hormonal vegetarian
Seventh-Day Adventists and nonvegetarian men. American
Journal of Clinical Nutrition. 42: 127-134, 1985 July.
Key TJA, L Roe, M Thorogood, et al. British Journal of
Nutrition. 64:111-119, 1990.
Meikle AW, JD Stringham, MG Woodward, et al. Effects of a
fat-containing meal on sex hormones in men. Metabolism:
Clinical & Experimental. 39(9): 943-946, 1990 Sep.
Raben A, B Kiens, EA Richter, et al. Serum sex hormones and
endurance performance after a lacto-ovo vegetarian and a mixed
diet. Medicine & Science in Sports & Exercise. 24(11):
1290-1297, 1992 Nov.
Reed MJ, RW Cheng, M Simmonds, et al. Dietary lipids: an
additional regulator of plasma levels of sex hormone binding
globulin. Journal of Clinical Endocrinology & Metabolism.
64(5): 1083-5, 1987 May.
nach meinem LowFat Thread und der Auseinandersetztung mit dem Thema Fett, habe ich mal ein paar Quellen untersucht und komme jetzt nach aktueller Datenlage zu einer idealen veganen Ernährung für maximales freies Testosteron.
Wie muss ich mich also ernähren, um das Testosteronniveau hoch zu halten?
Die aktuelle Datenlage sagt, daß der Prozentanteil der Kohlenhydrate um ca. 40% höher sein muss als der Prozentanteil der Proteine.
Dadurch wird der bioaktive Teil des Testosterons auf ein hohes Niveau gebracht.
Zusätzlich muss der Fettanteil bei mindestens 30% liegen. Für maximales Testosteron muss mehr gesättigtes Fett als mehrfach ungesättigtes Fett gegessen werden und der Anteil der Ballaststoffe muss niedrig sein.
Wie würde die Verteilung konkret aussehen?
15% Protein, 55% Kohlenhydrate, 30% Fett.
Ich glaube das nicht, wo kann ich es nachprüfen?
Hier! Viel Spaß!
Dorgan JF, JT Judd, C Longcope, et al. Effects of dietary fat and
fiber on plasma and urine androgens and estrogens in men: a
controlled feeding study. American Journal of Clinical Nutrition.
64(6): 850-5, 1996 Dec.
Field AE, GA Colditz, WC Wilett, et al. The relation of smoking,
age, relative weight, and dietary intakes to serum adrenal
steroids, sex hormones, and sex hormone binding globulin in
middle-aged men. Journal of Clinical Endocrinology and
Metabolism. 79(5):1310-1316, 1994.
Hamalainen E, H Adlercreutz, P Puska, et al. Diet and serum sex
hormones in healthy men. Journal of Steroid Biochemistry.
20(1): 459-464, 1984 Jan.
Hill PB & EL Wynder. Effect of a vegetable diet and
dexamethasone on plasma prolactin, testosterone, and
dehydroepiandrosterone in men and women. Cancer Letters,
7:273-282, 1979.
Rosenthal MB, RJ Barnard, DP Rose, et al. Effects of a high
complex carbohydrate, low-fat, low-cholesterol diet on levels of
serum lipids and estradiol. American Journal of Medicine. 78(1):
23-27, 1985 Jan.
Tsai L, J Karpakka, C Aginger, et al. Basal concentrations of
anabolic and catabolic hormones in relation to endurance
exercise after short-term changes in diet. European Journal of
Applied Physiology & Occupational Physiology. 66(4): 304-308,
1993.
Volek JS, WJ Kraemer, JA Bush, et al. Testosterone and cortisol
in relationship to dietary nutrients and resistance exercise.
Journal of Applied Physiology. 82(1): 49-54, 1997 Jan.
Anderson KE. Rosner W. Khan MS. New MI. Pang SY. Wissel
PS. Kappas A. Diet-hormone interactions: protein/carbohydrate
ratio alters reciprocally the plasma levels of testosterone and
cortisol and their respective binding globulins in man. Life
Sciences. 40(18):1761-8, 1987 May 4.
Kappas A. Anderson KE. Conney AH. Pantuck EJ. Fishman J.
Bradlow HL. Nutrition-endocrine interactions: induction of
reciprocal changes in the delta 4-5 alpha-reduction of
testosterone and the cytochrome P-450-dependent oxidation of
estradiol by dietary macronutrients in man. Proceedings of the
National Academy of Sciences of the United States of America.
80(24):7646-9, 1983 Dec.
Belanger A, A Locong, C Noel, et al. Influence of diet on plasma
steroid and sex plasma binding globulin levels in adult men.
Journal of Steroid Biochemistry. 32(6): 829-833, 1989.
Bishop DT, AW Meikle, ML Slattery, et al. The Effect of
Nutritional Factors on Sex Hormone Levels in Male Twins.
Genetic Epidemiology. 5:43-49, 1988.
Deslypere JP & A Vermeulen. Leydig cell function in normal
men: effect of age, lifestyle, residence, and activity. Journal of
Clinical Endocrinology and Metabolism. 59(5):955-962, 1984.
Hill PB, EL Wynder, L Garbaczewski, et al. Diet and urinary
steroids in black and white North American and black South
African men. Cancer Research. 39:5101-5105, 1979.
Hill PB, EL Wynder, L Garbaczewski, et al. Plasma hormones
and lipids in men at different risk for coronary heart disease.
American Journal of Clinical Nutrition. 33: 1010-1018, 1980 May.
Howie BJ & TD Shultz. Dietary and hormonal vegetarian
Seventh-Day Adventists and nonvegetarian men. American
Journal of Clinical Nutrition. 42: 127-134, 1985 July.
Key TJA, L Roe, M Thorogood, et al. British Journal of
Nutrition. 64:111-119, 1990.
Meikle AW, JD Stringham, MG Woodward, et al. Effects of a
fat-containing meal on sex hormones in men. Metabolism:
Clinical & Experimental. 39(9): 943-946, 1990 Sep.
Raben A, B Kiens, EA Richter, et al. Serum sex hormones and
endurance performance after a lacto-ovo vegetarian and a mixed
diet. Medicine & Science in Sports & Exercise. 24(11):
1290-1297, 1992 Nov.
Reed MJ, RW Cheng, M Simmonds, et al. Dietary lipids: an
additional regulator of plasma levels of sex hormone binding
globulin. Journal of Clinical Endocrinology & Metabolism.
64(5): 1083-5, 1987 May.
