Forget "T" not: hey, you don't need to be reminded that testosterone turns you into a muscle-building machine. Raise your levels of this vital hormone with these top 10 T-boosting foods

Muscle & Fitness, Jan, 2005 by Wyatt Myers

When California Gov. Arnold Schwarzenegger uttered the phrase "girlie men" at a September press conference, he probably didn't realize it aptly describes a growing epidemic. [paragraph] "A surprising number of men--even fit-looking men--suffer from testosterone levels that are too low and estrogen levels that are too high," says Larrian Gillespie, MD, a retired Beverly Hills urologist and author of The Gladiator Diet. [paragraph] Stress, inactivity and smoking can all lead to low T levels, but eating the wrong foods is testosterone's No. 1 enemy. Bottom line: Eat the following 10 foods to boost your testosterone, and your muscles will grow bigger and harder. It's that simple.

1) OYSTERS

WHAT'S INSIDE: Protein, magnesium, lots of zinc

THE FACTS: Along with increasing your physical endurance, oysters pack more zinc than almost any other food source--just six gives you almost seven times the RDA--and zinc plays a key role in muscle growth and testosterone levels.

HOW TO GET IT: Eat a serving of oysters once a week, raw, cooked or canned--but preferably not fried.

2) LEAN BEEF

WHAT'S INSIDE: Protein, iron, magnesium, zinc, saturated fat

THE FACTS: "Few things have as positive an impact on testosterone levels as lean meats," says Gillespie. Beef specifically offers the added benefit of high protein and zinc--two nutrients key to optimizing testosterone and muscle-building potential--in one source. And while you don't want too much saturated fat in your diet, you require some to produce testosterone.

HOW TO GET IT: Grill or broil a lean cut of steak a few times a week.

3) BEANS

WHAT'S INSIDE: Protein, fiber, zinc

THE FACTS: Beans are indeed the magical fruit ... but not for that reason. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that's high in protein and fiber and low in fat, and you have a winning combo.

HOW TO GET IT: Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry.

4) POULTRY

WHAT'S INSIDE: Protein and little fat

THE FACTS: "High-protein diets have a positive impact on muscle mass and thus testosterone levels," says John E. Morley, director of the Division of Geriatric Medicine at St. Louis University. "And high fat seems to have the opposite effect." So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.

HOW TO GET IT: Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken and turkey cold cuts for lunch.

5) EGGS

WHAT'S INSIDE: Protein and cholesterol

THE FACTS: "Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone," says Robert S. Tan, MD, an associate professor of geriatric medicine and an andrologist at the University of Texas in Houston. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn't as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician).

HOW TO GET IT: Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray.

6) COTTAGE CHEESE (1% MILK FAT)

WHAT'S INSIDE: Protein with very little fat

THE FACTS: One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.

HOW TO GET IT: Eat 1 cup of cottage cheese each day.

7) BROCCOLI

WHAT'S INSIDE: Indole-3-carbinol, fiber

THE FACTS: "Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth," says M & F contributor Chris Aceto, author of Championship Bodybuilding. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. "Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen," adds Aceto.

HOW TO GET IT: Eat as many servings of broccoli as you can stomach.

8) CABBAGE

WHAT'S INSIDE: Indole-3-carbinol, fiber

THE FACTS: In addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. "Fiber is great for controlling weight, as it prevents the consumption of fattier foods," says Gillespie. "Keeping weight down has an anti-estrogen impact."

HOW TO GET IT: Load up that fat-free brat with sauerkraut and have a side of slaw--just go easy on the mayo.

9) RUSSELS SPROUTS

WHAT'S INSIDE: Indole-3-carbinol, fiber

THE FACTS: You should have listened to your mom: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad estrogen and pack just as much fiber.

HOW TO GET IT: Hold your nose and power them down.

10) GARLIC

WHAT'S INSIDE: Allicin

THE FACTS: In clinical studies, garlic's active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.