Top 5 foods to gain muscle (and increase testosterone)

3. The avocado

Consumption of monounsaturated fatty acids increases the natural production of testosterone. Avocados, but also oilseeds such as almonds or nuts can produce more testosterone.
Besides, avocado also contains folic acid, potassium, and zinc, three substances that boost testosterone.

Tip: Consume at least 1g of lipid per pound of body weight.
A man of 80kg must, therefore, consume at least 80g of lipids.
With one avocado a day and some almonds, it’s easy enough to reach the right amounts.

4. Garlic

In addition to its health benefits, garlic, but also onions, contain allicin.
Allicin would increase testosterone but also reduce the level of cortisol (the stress hormone), which is a catabolizing hormone (= loss of muscle).

Practical tip: Eat 2 to 5g of raw garlic or 10 to 15g of cooked garlic (not too strong and no more than 15 minutes) daily.