Which type of fat is better for men trying to increase testosterone? I read a lot of articles online stating that monounsaturated fats are better than saturated for testosterone. I know to avoid most PUFA. Which type fat is better for overall health?
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The study examined the hormonal responses of twelve fit males to approximately 20 minutes of resistance exercise. Five minutes after performing 10 sets of bench press and 10 sets of jump squats serum levels of testosterone and cortisol were measured and correlated with dietary patterns. The subjects were asked to report all they had eaten for 17 days prior to performing the exercise session. The strongest positive correlation found was between dietary fat intake and resting testosterone levels. Diets containing greater amounts of fat were associated with higher levels of free testosterone at rest. Interestingly, a strong negative correlation was found between protein intake and pre-exercise testosterone levels. This finding is very important in light of the fact that many athletes limit their intake of fats, while increasing protein intake in an attempt to gain muscle mass. Obviously, this would have the exact opposite effect on testosterone release as desired and will consequently interfere with muscle growth.
.... (large multi-joint movements increase testosterone, we already know this)
Diets containing greater amounts of fats were correlated with higher resting testosterone levels.
Specifically, the consumption of saturated fats was strongly correlated with higher resting levels of testosterone.
Monounsaturated fats were the next highest predictor of resting serum testosterone levels.
The absolute levels of polyunsaturated fats had no effect on serum testosterone levels.
Protein intake= lower testosterone, but it's thought that meat is better at maintaining testosterone than other proteins.
Olive oil and coconut oil both do it.