Foods to Snack on When You Have Low Testosterone
When your levels of testosterone are low, there is one strategy that you can use as part of your overall management plan. That strategy is to eat foods high in protein and plenty of vegetables.
What Will You Prevent by Eating a High Protein Diet?
The reason why foods high in protein are helpful is because your body makes its own hormones from protein. The low protein diet is not a good one for anyone except those with advanced states of kidney disease. Its effects include:
- Muscle wasting, as your body’s muscles need protein for muscle turnover of cells
- Lowered hormone production
- Lowered immunity, making you more susceptible to infection
- Lowered brain neurotransmitters, affecting how you think, and slowing your brain speed down as well as interfering with your thought processes
- Longer healing time of any wound
- Problems with hair, skin and nails
You could be eating a low protein diet and not know it. After speaking with one of my patients who has problems with skin sagginess, she mentioned that the wrinkles in her face have worsened in the last 2 months. Upon questioning her, we discovered she was miscalculating her protein needs, striving for a goal of 47 grams instead of 87 grams. No wonder! What she needed – as well as those who have low testosterone – is a higher intake of protein. The fact is that you can and must get in more protein if you expect your body to make it. Don’t think that hormone medications are always going to be the answer.
Get That Protein In!
Here are 8 different snacks you can eat during the day to increase your protein levels to what they should be (aim for 1 gram protein for every pound of body weight):
- A chicken leg snack (it’s easy and gives you the caveman edge)
- Protein sticks made of ostrich and other meats. Wild meats have an advantage of being more nutritious. Check online for dehydrated meat sticks that are easy to throw in your desk drawer at work or in your briefcase. Now they’re often made without a lot of extra sodium.
- Sliced roast beef with veggie tray
- Several slices of cheese or various cheese cubes along with cucumbers
- A lettuce sandwich of meat and tomato with fresh basil
- A protein shake with added berries
- Meat soup (You’ll have to make this yourself as most soup companies don’t give you enough protein in a serving of soup.)
- An extra serving of meat with your meal (an extra 3 oz. provides 21 grams)
Vegetable Ideas to Delight Your Appetite
Don’t forget the vegetables. These foods are rich in the nutrients you aren’t aware of that make positive changes in the body. Here are some ways to get them in during the day:
- Determine your vegetables for the day. Place them in a 2-quart bowl and put the bowl on your desk at work. By the end of the day, your mission is to complete the bowl.
- Buy a vegetable tray. Let’s face it, if you don’t have the time to cut up the veggies, someone has to. Veggie trays are widely available. You can consume 3 large trays in a week and feel better overall.
- Juice your vegetables. One 8 to 10 oz. glass of fresh vegetable juice daily goes a long way to adding to your nutrient consumption for the day, and some of those nutrients are going to be utilized in the synthesis of testosterone.