Every guy knows that he needs ideal levels of testosterone to maximize muscle growth from his hard efforts in the gym. Healthy guys who are training seriously have, essentially, two natural ways to increase the benefits of testosterone through supplementation: 1) Take supplements that free existing testosterone that is bound and inactive; 2) Take supplements that increase your body’s production of testosterone.

In other words, you may already have plenty of testosterone in your system, but much of it isn’t available for muscle-building because it’s bound by sex hormone-binding globulin (SHBG), causing it to float aimlessly in your system. On the other hand, you may be able to increase muscle-building by driving up your body’s ability to produce more T.

M&F’s list of testosterone boosters addresses both situations. You can seek out these supplements as stand alones, or look for products that contain more than one of our recommendations, addressing both ways of boosting your body’s natural level of testosterone so you can maximize muscle building.
AVENA SATIVA

This supplement may sound obscure, but it’s just the scientific name for oats. While eating oatmeal provides its own bodybuilding benefits, this extract from oats provides testosterone-boosting effects. Avena sativa extract has large amounts of avenocosides, the active component that boosts testosterone. This supplement is saponin-based, meaning its benefits come from plant chemicals. It works by releasing bound testosterone, increasing your levels of free testosterone, which supports muscle building.

For best results: Seek out products that provide a 10 to 1 ratio of Avena sativa extract, and take 100-300 mg per day. Split your intake (especially at the higher end) over 2 to 3 doses per day. After you’ve taken Avena sativa for up to eight weeks, give your body a break by taking 2 to 4 weeks off.

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