When we hear the terms growth hormones(GH) or testosterone, the first thing we think about is muscle size. That’s because GH and testosterone promote the accumulation of lean muscle tissue, and that boosting these hormone levels leads to still more gains. One way to boost your GH and testosterone levels is through, but you can further increase the amount of GH and testosterone you release during training by knowing what supplements to take and when to take them. Taking the following six supplements before hitting the iron or bedtime can help drive your GH and testosterone levels through the roof for more muscle growth and strength.
Derived from the puncturevine plant, this supplement is sold alone or as a key ingredient in many so-called testosterone boosters. Tribulus Terrestris increases testosterone mainly by influencing the pituitary gland in the brain to release more luteinizing hormone, which enters the bloodstream and influences the specialized cells in the testicles to increase the production of testosterone. The resulting rise in testosterone leads to spikes in muscle strength.
- Take 250-750 mg with breakfast and 30-60 minutes before workouts.
Arginine’s benefits are many, but the most significant among them is its ability to enhance blood flow, which ensures the increased production and delivery of growth hormones to your muscles. Taken before bedtime, arginine increases GH release while you sleep by inhibiting a hormone that normally inhibits GH release. Taken before training, it increases blood flow to the muscles to enhance your pumps and boost the natural growth hormone (GH) increase associated with training, both of which amp muscle growth.
- Take 5 grams of arginine 30-60 minutes before and about 30 minutes before going to bed.
This trio combination of zinc, magnesium, and vitamin B6 has been shown to increase testosterone and insulin-like growth factor-1 (IGF-1) levels by many studies. The mineral zinc in ZMA is important for testosterone production, it inhibits the enzyme aromatase which converts testosterone into estrogen, the muscle-shrinking, fat-storing and feminizing hormone. ZMA also enhances the quality of sleep, which can lead to more optimal GH release at night. In addition to improvements in anabolic hormone levels and sleep quality, ZMA boots muscle strength and power.
- Take a ZMA product that provides about 30 mg zinc, 450 mg magnesium, and 11 mg Vitamin B6 one hour before bed on an empty stomach.
Forskolin is one the best multi-tasker supplements. It burns fat and boosts testosterone. This active component of the plant Coleus forskohlii boost testosterone production in two ways: First, it kickstarts the enzyme that plays a critical role in testosterone production. Second, it reduces the amount of sex hormone binding globulin in the blood, which frees up more testosterone to enter muscle cells to build muscle tissues.
- Take 20-50 mg of forskolin two to three per day before meals.
Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter that acts on the pituitary gland, which controls the synthesis of growth hormone. Research showed that taking GABA before workouts resulted in a 400% increase in GH in some athletes and a 200% increase when the workout was over. GABA also has numerous positive effects on the nervous system, such as reducing anxiety, enhancing relaxation and quality sleep which is an ideal for growth hormone (GH) release. Getting a bigger boost of GH while you sleep aids muscle recovery and muscle growth.
- Take 5 grams of GABA about 45-60 minutes before workouts and at bedtime.
Aside from being a very popular fat-burning supplement, carnitine has been shown to boost testosterone levels. Carnitine does this by increasing the number of androgen receptors that testosterone can bind to initiate muscle growth. The more androgen receptors you have in your muscles, the more testosterone can be taken from the bloodstream and used to build muscle mass. This critical when taking supplements such as Tribulus Terrestris and forskolin that increase testosterone levels. Having higher testosterone levels and a greater number of androgen receptors equates to more muscle growth.
- Take 1-3 grams of carnitine with breakfast, pre workout and post workout in the form of L-carnitine, acetyl-L-carnitine or L-carnitine L-tartrate.