Levels of testosterone, the male growth hormone that supports muscle growth, vary from person to person.  Some bodybuilders naturally have higher levels of testosterone than others, and to gain mass, you need to protect what you have and make sure that your testosterone levels don’t fall.  Here are seven ways to maintain your testosterone levels so you can continue to back on the beef:

1 - Eat plenty of meat.  A vegetarian diet can cause a drop in testosterone.  Meat is higher in fat, contains cholesterol, and is high in zinc - all of which help promote testosterone maintenance.  If you’re eating the recommended five or six daily meals, work in some steak, roast beef, or lean ground beef into at least two of your meals.

2- Consume whey protein plus glutamine before training. Studies have shown that whey protein consumption before an endurance activity helps sustain testosterone, and an added boost of glutamine will help to moderate cortisol and maintain testosterone.  For best effects, consume 40 minutes before training.

3 - Consume plenty of PS. Physphadtidylserine (PS) is a supplement derived mainly from soybeans. It has been shown to reduce cortisol levels during exercise, and controlling cortisol will help maintain higher testosterone levels.  Recommendation: Take 800mg daily.

4 - After training, pack in the refined carbs. Your postworkout mean should be packed with simple carbs, which will spike insulin.  A postworkout high insulin environment supresses cortisol.  Enough carbs postworkout can keep cortisol from driving down testestone.

5- Get plenty of Vitamin C.  Drink lots of OJ after training.  Like so many of the other things we’ve already mentioned, Vitamin C helps to control cortisol levels. Take 500mg in the morning, and another 500mg in the afternoon.

6 - Skip aerobics. Aerobic exercises helps to reduce bodyfat, but it works against you when it comes to building bodymass.  It can lead to fatigue and overtraining, both which can boost cortisol levels and drive down testosterone.

7 - Be careful not to overtrain.  Overtraining will cause levels of cortisol to skyrocket, which isn’t good for your testosterone levels.  Be sure to schedule enough days of rest, and back off on the total number of sets performed for each part of your body.