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Make sure to eat poultry, beef, fish and pork.Red meat is considered really good due to its high levels of saturated fat and zinc, a mineral associated with higher testosterone levels. Eat some fat: Scientific Research shows that when total fat, saturated fat and monounsaturated fat intakes increase, so does testosterone. So eat foods high in monounsaturated fats, like avocadoes, nuts, seeds, olives and olive oil. Red meat and dairy products are also good sources of protein and saturated fat. Eat some dietary cholesterol: Studies show that those who train while on a higher-cholesterol diet gain more muscle mass and strength than those who eat less cholesterol. Foods like egg yolks and red meat are good sources. What is more, research shows the cholesterol in egg yolks does not raise LDL ("bad") cholesterol levels. Drink a protein and carb shake after working out: Consuming proteins and carbs after training has been shown to increase the amount of testosterone that enters muscle cells, where it can increase muscle growth. Take 20-40 grams of whey protein and 40-100 grams of simple carbohydrates post-workout. Eat cruciferous veggies: Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen's inhibitory effects on testosterone production. Eat plenty of carbs: A higher ratio of carbs-to-protein -- somewhere around 2:1 is best -- results in higher testosterone levels. Shoot for at least 2 grams of carbs per pound of bodyweight. Do not eat too much: Taking in too many calories can lead to gains in bodyfat, which can ultimately lead to lower testosterone levels by increasing your levels of estrogen. Do not eat too much protein: Consuming more protein than carbs can increase the loss of testosterone through urination. 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Aired: May 12, 2025
