Bodybuilding.com: A Unique Combination Of Science And Experience Based Pre-Contest Advice. Sweet potatoes from all over the world naturally contain genes from the bacterium Agrobacterium. Alex is an ISSN Sports Nutrition Specialist, Fitness Professional and certified Superhuman Coach who continues to expand his knowledge base and help people across the world with their health and wellness. Rice and glucose powders can be useful, but nothing compares to the power of the sweet potato. Often in the United States, the sweet potato is called a yam but the variety you see in the US is actually sweet … Avocados 4. Sweet Potato. You'll often see sweet potatoes recommended in bodybuilding diets due to their high fiber, potassium and vitamins A and B-6 content as well as their versatility. Alongside rice, potatoes, oats and pasta, sweet potatoes are a top source of carbohydrate, meaning they're a good source of energy for anyone hitting it hard in the gym. Egypt has a price-competitive supply and a close logistical route through southern Europe. DHA is critical for human health and a lot of us simply don’t eat enough of it. Sweet potato is a tasty way to achieve this. Consuming too few carbohydrates can compromise training quality, according to Sports Dietitian Australia, and can negatively impact hormones that play an important role in muscle growth. As I tell my clients ‘Calories matter, but hormones matter more' (for more on this, be sure to read my article ', I’d love to hear your thoughts to this article, how does the list line up with what you were expecting? Sweet potatoes with red skin and white flesh, exported to the European market, mainly come from Israel, Honduras, China and Egypt. Found This Interesting? Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count; Arch Androl. A cup of sweet potato that is cooked without peeling contains of 1.922 microgram of vitamin A. If you’re looking for a quality form of carbohydrates, look no further than sweet potatoes. 3. Growth isn’t as simple as eating a heap of food, hormones play a larger role. Follow the same rule of thumb as for white potatoes. Somehow my progesterone levels had been affected when I chewed a piece of raw sweet potato for a few weeks. Pinterest. The main potential issue of eating too many sweet potatoes is that you're missing out on consuming a varied diet. Cutting them into 1/2-inch slices and Quick Steaming them for just 7 minutes not only brings out their great flavor but helps to maximize their nutritional value. Chocolate Milk: I love the anti-estrogen benefits. The key is to consume enough carbs to build muscle without gaining fat, then use sweet potatoes to meet these targets as and when you wish. More importantly potassium protects lean muscle mass. When losing body fat, you should lower carbs slightly to accelerate fat loss and help cut calories, advises bodybuilder and sports nutritionist Dr. Layne Norton. Focus on the total amount of carbohydrate you eat each day, rather than how much of one individual carb source you can have at each meal. 100% Whole Grains 2. And how many of the 5 foods are you eating on a regular basis? 2 (August 2009): 82–83. Zadik, et. Our bodies convert this into vitamin A, which can support immune function and eye health, promote proper cell growth, and help maintain healthy blood sugar levels. With potassium, zinc, iron and magnesium all contributing to testosterone production, fertility and muscle growth, sprinkle on top of your morning oats to start your day with a T-boost. 9 Reasons Why Your Doctor Is Wrong About Fat, The Secret To Looking AND Feeling Amazing', 29 Proven and Effective Ways to Boost Testosterone Naturally, Mike Mahler's Aggressive Strength Testosterone Booster Review, Balancing Elite Performance and Health with Alex Fergus, The One Wearable To Rule Them All? Nutritionist Alan Aragon agrees, adding that a higher meal frequency has no metabolic advantage over a lower one. The best type of milk for muscle growth is full fat unhomogenized (cream on top) & unpasterisued (raw) milk from grass-fed organic cows. Increasing growth hormone secretion at night (3). Zinc slows the conversion of testosterone into estrogen while also assisting in testosterone production. Eating potatoes after a workout can improve muscle recovery. This blog post was written by Alex Fergus. How to Lose Forty Pounds on a Low-Carb Diet, How to Lose Belly Fat by Eating the Right Fats and Carbs, Daily Menu for the Heart-Healthy DASH Diet. Oura Ring Review, Looking To Learn From the Best? Growth isn’t as simple as eating a heap of food, hormones play a larger role. Sweet potatoes are a great source of fiber, vitamins, and minerals. Finally - if you're looking for an extremely effective workout protocol to help you pack on mass, check out the Size & Strength training program. In a time before steroids and advanced supplement stacks, many of the world’s top bodybuilders swore by consuming these foods. 6. Other carbohydrate sources such as brown rice, whole-wheat pasta, whole-grain bread, beans and fruit also provide fiber and other vital vitamins and minerals. - See more at: 7. (, Zinc is one of the best micronutrients to increase your testosterone levels. They affected menstrual cycles, conception, hot flushes and a whole lot more. Sweet potatoes don't have to take a long time to prepare. One study in human participants found that administration of iron and vitamin A (both which are found in high amounts in liver) led to the same increase in testosterone levels as synthetic testosterone supplements! By eating sweet potatoes too often, you run the risk of nutritional deficiencies and could potentially consume too much potassium or vitamin A. If you’re worried about eggs and high cholesterol, please don’t be. Find a meal frequency that fits your schedule and follow that. 4. I love them. Rice and glucose powders can be useful, but nothing compares to the power of the sweet potato. Netter A. et al. Zinc slows the conversion of testosterone into estrogen while also assisting in testosterone production. Having worked as a health coach and personal trainer for over a decade, Alex now researches all things health and wellness and shares his findings on this blog. 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