And there's the prove. Too much protein is actually a bad idea when you are lifting weights. And what's even more interesting; you need some fat to keep your testosterone levels up.

In males, 95 per cent is secreted by the testicles and about 5% comes from the adrenal glands. A mature male secretes between 4 and 10 mg of testosterone per day. In females, small amounts of testosterone are secreted by the adrenal glands and ovaries.

Testosterone is one of the muscle gaining hormones. It is a hormone that is more present in men than in women and is sometimes even called the male hormone. Although some testorone can be found in women it is found in men and associated with

• maintenance of male sex drive
• growth of the larynx and deepening of the voice
• growth of the penis, testes and scrotum
• development of rugged folds (rugae) in scrotal skin
• growth of the seminal vesicles and secretion of fluids rich in the sugar fructose
• growth of the prostate gland
• secretion of prostate fluids
• stimulation of sperm production
• maintenance of erectile/ejaculatory function
• fusion of bone ends (epiphyses)
• maintenance of muscle bulk.

Ok, so far for the science lesson.

In weight lifting and muscle gain testosterone seems to play an important part. It may help build more muscle, maintain muscle and give you the mental drive to push more weights.

A new study investigated the effects of proteins and fat in strength athletes and physically active non-athletes. All participants kept a diary of what they ate.

The researches check for the following hormones

testosterone (T)
free testosterone (FT)
growth hormone

And tried to find a relationship with the diets of the subjects. They found two relationships

A positive relationship between fat intake and Testosterone
A negative relationship between protein and Testosterone

“The significant relationships between serum basal T and dietary fat and protein could be noticed in strength athletes only”

So what does this mean? Most strength athletes follow a very strict high protein, very low fat diet. According to this study it seems that diet may not be balanced enough. Changing your diet with just a little more fat and/or carbs instead of protein might do the trick.

Some good fats to add to you diet can include:

Fish Oil
Olive Oil

Let’s hope there will be more studies like this which will help us find the right balance.

PMID: 15532008

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