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Maximising lean muscle growth: Hormones

Optimise anabolic hormone release! These include testosterone, growth hormone and insulin. In order for us to build muscle we must take advantage of these growth promoting hormones. Testosterone and Growth hormone both up regulate protein synthesis this simply means they promote repair and growth of tissue, there are a number of important things you need to be doing to optimise their release.

  • Sleep. At least 8 – 9 unbroken hours a night (growth hormone is released from the pituitary gland during deep sleep)
  • Feel the burn! – train with weights and push each set to the point where muscles start to burn, this is the lactate threshold and is a strong releaser of GH
  • Get some sun – ensure Vitamin D levels are optimal by either getting 30 minutes sun exposure a day or by supplementing with vitamin D3. Vitamin D is a pre hormone and crucial for optimal levels of testosterone
  • Eat Fat – diets too low in fat or calories will result in low testosterone levels
  • Drink 2 litres of water a day- chronic dehydration can cause low testosterone levels

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