There are often 75 to 300 g of carbs, 20 to 60 g of protein, and 0 to 15 g of fat per serving in these high calorie supplements. If you’re an active individual trying to gain muscle, 0.6 to 0.9 grams (g) of protein per pound (lb) of body weight, or 1.4 to 2.0 g per kilogram (kg) of body weight, may be best. A 2018 study including adult men and women suggests that total protein intake (including animal, fish, and egg protein) is important for building and preserving muscle mass. Research shows that adding extra protein via supplements causes slightly more muscle gain in people who exercise than adding extra carbs. There are many protein supplements available, but some of the most popular are whey, casein, and soy protein. Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes.
However, it is low in zinc, cholesterol, and other key testosterone-boosting nutrients. While it’s not harmful, it doesn’t provide any major benefits for those looking to optimize their hormone levels. It lacks the key minerals and fats necessary to boost T-levels effectively. Focus on micronutrient-rich whole foods instead of just tracking protein intake! The problem arises when consuming overly processed bacon, which can contain harmful additives that negatively impact hormone levels. Shrimp is high in zinc and minerals, which support testosterone. Still, salmon is an excellent testosterone-friendly protein.
Risk of developing clinical hypothyroidism was increased in the higher phytoestrogen group (no effect in the lower phytoestrogen group). One large study in men found a detrimental effect on cognitive function. The soy isoflavone, daidzein, has been hypothesized to reduce decline in cognitive function or disease processes related to cognition and behavior. Long-term low levels of estrogen the occur in menopausal women can reduce the number of estrogen receptors in the brain that are necessary for specific cognitive functions like memory and learning. There were no adverse effects reported with soy supplementation. Soy isoflavones, specifically genistein and daidzein, are incorporated in prostate tissue and may act as weak estrogens and inhibit the development of prostate cancer. 20,21 Asian women may have higher levels of equol, a substance metabolized from the isoflavone daidzein by bacterial flora in the intestines.
Emerging evidence suggests boron supports androgen metabolism and may raise free testosterone levels. In a 2011 study in Biological Trace Element Research four weeks of magnesium supplementation increased both free and total testosterone in athletes and sedentary men. Omega-3s help maintain healthy cell membranes and reduce systemic inflammation, which together support efficient hormone signaling. Below are 10 foods—each backed by peer-reviewed science—that supply key nutrients like zinc, magnesium, vitamin D, and boron to help keep your testosterone in an optimal range.
It may be especially important for reducing the breakdown of muscle proteins. HMB is responsible for some of the beneficial effects of protein and leucine in the diet. A small 2020 study with postmenopausal women found that 8 weeks of resistance training improved muscle mass and strength.
Research suggests you can expect a 10-30% increase in testosterone through dietary changes alone. Eggs also provide vitamin D, B vitamins, and complete protein with all essential amino acids that support hormone production. Yes, whole eggs can increase testosterone because the yolk contains cholesterol, which your body uses as raw material for making testosterone. Research shows these foods can increase testosterone by 10-30% when consumed consistently over 8-12 weeks.
Old-fashioned oats offer beta-glucan fiber that helps regulate insulin sensitivity, which indirectly affects testosterone production. Quinoa is unique because it’s a complete protein containing all essential amino acids, plus it provides magnesium and zinc. Sweet potatoes provide resistant starch and loads of vitamin A – one medium sweet potato delivers over 400% of your daily vitamin A requirement, which supports reproductive health. The best carbohydrate-containing testosterone boosting foods are complex carbs with fiber. Population studies show protein intake typically hovers around 15-17% of calories, likely due to natural appetite regulation. Most people eating naturally don’t hit these extreme protein levels anyway. You might think that extreme low-carb diets automatically tank your testosterone, but the research tells a more nuanced story.

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