Expensive injections of somatotropin growth hormone are a new method of rejuvenation that is used in leading clinics in Europe. After the procedure, the aging process of the body slows down and activity returns. But there are several ways to establish the natural production of the youth hormone without resorting to “beauty injections.”
Somatotropin or growth hormone is produced by the human pituitary gland. Until the age of 20, its concentration reaches its maximum value, but gradually production decreases by an average of 15% every 10 years. By raising its level using simple methods, you can slow down the aging process, prolong youth and beauty.
Growth hormone: normal level in the blood and how to check
The normal concentration of growth hormone in the body is 1-5 ng/ml. Peak concentration reaches 10-20 and even 45 ng/ml. Typically, peak secretion occurs every 3-5 hours. The highest concentration occurs at night, approximately 1 hour after falling asleep. With age, GH is synthesized less and less, which is why additional supplements have to be used.
The most effective way to test growth hormone is to take a blood test. In almost any laboratory that conducts blood tests, you can test for growth hormone, as well as IGF-1 - insulin-like growth factor 1, which helps increase natural somatotropin.
Take Arginine Regardless of Workout
Most people take arginine before training to achieve muscle pumps. But this does not affect the level of growth hormone. Although arginine in this case increases the filling of muscles with blood, it does not affect hormonal levels in any way.
However, scientists have noticed that if taken before bed at a dosage of 115 to 200 mg per kilogram of body weight, it can increase levels of growth hormone, which is naturally produced during sleep.
The role of growth hormone in bodybuilding
Peptides are substances consisting of short chains of amino acid residues connected by peptide bonds. Peptide hormones work in the body at the cellular level and are responsible for the functions of an overwhelming number of organs and systems. Peptide compounds are widely used in the sports environment for the production of drugs that increase muscle mass and strength, as well as reduce the percentage of adipose tissue.
Growth hormone is used in bodybuilding for the same reason. Peptide-based drugs demonstrate high efficiency. They are considered especially beneficial for people over 45 years of age, as they further reduce the signs of aging in the body.
Initially, growth hormone was used only in medicine. Due to its ability to increase muscle mass and reduce fat, it quickly became widespread in sports. But it is worth noting that the maximum result from the use of peptides is achieved with nutritious meals up to 5 times a day with a high content of proteins and carbohydrates and intense strength training.
How does growth hormone specifically affect the body:
- Causes muscle growth (anabolic effect).
- Inhibits the process of muscle destruction (catabolic effect).
- Reduces the percentage of body fat.
- Has a rejuvenating effect.
- Stimulates the growth of organs that gradually atrophy with age.
- Enhances bone growth in people under 26 years of age.
The effect of growth hormone on the body is also to accelerate wound healing and generally strengthen the immune system. Some of the effects are exerted directly by somatotropin, while others are mediated by IGF-1, with which the actions of growth hormone are very closely related.
The main reason for the popularity of HGH is its ability to reduce the volume of subcutaneous fat. Therefore, growth hormone is used during drying, which aims to obtain pronounced relief. Due to large fat losses, a person’s weight increases slightly during a month of HGH course – by 3-4 kg.
We recommend:
- “Drying for men, part 1: example of a diet for a week.”
- “Gym drying for men, part 2: weekly training program.”
- "Cutting for Men, Part 3: Sports Nutrition for Cutting."
The benefits of using growth hormone include:
- no effect on the functions of the reproductive system;
- low incidence of side effects;
- high efficiency;
- lack of androgenic effects.
Disadvantages of growth hormone drugs
The disadvantage of growth hormone drugs is their high cost. In addition, they are often tried to be counterfeited, so there is a possibility of stumbling upon a fake.
Even before taking such serious drugs, it is worth getting tested for growth hormone and consulting with a specialist. Somatotropin has serious side effects:
- muscle pain, arthritis symptoms;
- swelling of the limbs;
- hypertension;
- headache;
- increase in the volume of internal organs;
- hyperglycemia (increased blood sugar) and diabetes.
To avoid side effects, somatropin should be used strictly according to the instructions, and injections should be done by an experienced doctor. A clear sign of an overdose is pain.
Use intermittent fasting
Intermittent fasting occurs in almost all cultures. Starting from the month of Ramadan, and ending with the advice “not to eat after six”, it is mentioned in a variety of sources. Relatively recently, it was noticed that intermittent fasting, namely an 8-hour “window” for eating, followed by a 16-hour fasting period, is optimal for weight loss for most adults.
Scientists have found that just 3 days without food increases the level of human growth hormone by 300%. This is a compensatory mechanism, the body increases the level of hormones in response to a decrease in the flow of macronutrients to ensure recovery from injuries and microtraumas, and a sufficient level of metabolic processes.
The popularity of fasting has led to the emergence of several methods:
- Complete refusal of food for one day, from Saturday evening, for example, to Sunday evening;
- The “five by two” protocol, that is, five days of normal nutrition and two days of a 500-600 kcal diet;
- “Linganes” protocol, that is, 16 hours of fasting every day and 8 hours for meals
Intermittent fasting protocols are a convenient way to reduce calorie intake for almost any adult. If he does not take medications, does not suffer from gastritis, and does not have to eat small meals for health reasons, you can choose a convenient option for intermittent fasting so as not to create a slight deficit every day. Those same “300 kcal” that one must not eat in order to lose weight, many simply “inhale” along with a glass of Frappuccino and extra salad dressing, which they immediately forget about. Proponents of intermittent fasting believe that in modern urban culture it is the most convenient way to maintain a healthy weight, since it does not require precise calculations, for example, when a person eats out.
Opponents do not find any benefits in the strategy, and note that the study about increasing growth hormone levels is true with longer fasting. But scientists counter that even one day of fasting significantly increases growth hormone levels.
How to Increase HGH Naturally
The effect of growth hormone in bodybuilding can be achieved by eating certain foods and adhering to a number of rules. One way is fasting. For example, you can not eat for 8 hours a day. This is very easy to do, since a person should normally spend this amount of time sleeping at night.
Growth hormone is produced throughout the night and continues to be synthesized in the morning until a person has breakfast. This is due to the fact that growth hormone is an antagonist of insulin released when eating food. When a person does not eat, insulin is not produced, and growth hormone, on the contrary, is synthesized in large quantities. According to research, one day of fasting is equal to 5 units of growth hormone administered through drugs.
How to increase growth hormone:
- sleep at least 8 hours a day (GH is produced in greater quantities during sleep);
- train regularly, focusing on strength training (aerobic exercise seriously increases the level of growth hormone);
- harden, since sudden changes in temperature contribute to increased synthesis of growth hormone;
- consume foods that stimulate the synthesis of growth hormone;
- eliminate fatigue, stress and emotional overstrain (worsen the production of growth hormone);
- use special sports supplements that stimulate the synthesis of growth hormone.
If we talk about which products contain growth hormone, then it makes no sense to look for them. There are only products that help enhance the production of growth hormone by the body itself. This category includes:
- meat and fish;
- dairy products;
- chicken eggs;
- potato;
- buckwheat and oatmeal;
- pumpkin seeds, pistachios, cashew nuts.
Pumpkin seeds and watermelons especially strongly stimulate the secretion of growth hormone, since they contain a huge amount of L-arginine, an amino acid that enhances the synthesis of growth hormone.
How to increase growth hormone: safe drugs
Some types of sports nutrition help increase growth hormone. Unlike GH drugs, they are cheaper, do not have the same side effects and serious restrictions on their use. Young athletes training in the gym are not recommended to use GH drugs to pump up muscles. It is better for them to choose stimulants for the synthesis of their own somatotropin.
Thus, drugs that stimulate growth hormone include:
- Arginine – L-arginine. A conditionally replaceable amino acid used in sports nutrition as a nitrogen donor. It creates favorable conditions in the body for the synthesis of growth hormone.
- DAA – D-aspartic acid. Its functions include stimulating the production of various hormones, including growth hormone, follicle-stimulating hormone and luteinizing hormone.
- GABA – gamma-aminobutyric acid. A non-proteinogenic amino acid that acts as an inhibitory neurotransmitter in the nervous system. Improves sleep quality, which indirectly affects the production of growth hormone.
Also read:
- “What you need to know about the benefits and harms of arginine: is there a difference with L-arginine.”
- “D-aspartic acid in bodybuilding | How is it different from L-aspartic acid and how is it related to asparkam.”
- “GABA (aminobutyric acid) – what it is and why it is important not only for athletes.”
Don't miss interesting news and events in the telegram channel: https://tlgg.ru/fitbarnews
Get rid of excess fat
The study found that there is a direct connection between the amount of belly fat and growth hormone levels. True, there is another assessment of the results of this study. People who do not have problems with the secretion of GH and the functioning of the pituitary gland are less likely to gain excess weight. But nevertheless, a correlation exists. In order to adequately evaluate the results of the study, it is worth understanding that it was about getting rid of really excess fat, and not about that which may be within normal limits in the human body.
Studies have shown that a high percentage of fat is more typical for the female body. It has less effect on hormone secretion. But overweight men also had problems with GH levels.
At the same time, visceral fat was recognized as the most dangerous and “influential” in terms of hormonal disorders. Scientists recommend getting rid of it first in order to get results in improved health and speed up recovery.
You need to understand that the percentage of fat is influenced not only by hormonal status, but also by lifestyle and diet. If a person has predominant abdominal obesity, he is recommended to undergo tests not only for sex hormones and GH, but also for cortisol, blood sugar and insulin. Quite often this problem occurs in insulin-resistant people. They cannot lose weight with traditional recommendations such as eating foods rich in macronutrients and organizing themselves in fractional meals. They will require strict exclusion of fruits, dairy products, and all types of baked goods made from any flour, as well as white rice and potatoes. Their diet should be built around lean meat and fish, as well as grains such as buckwheat, legumes and brown rice, plus large portions of vegetables.
Reduce the amount of sugar in your diet
The US FDA's healthy eating guidelines state that a healthy person should get only 10% of their calories from sugary foods; all other macronutrients should come from healthy foods. Scientists have concluded that high levels of insulin reduce GH levels, so you should not get carried away with things that help increase the level of this hormone.
In addition, a diet containing too much sugar is the main reason why a person gains excess weight. Numerous studies have confirmed the connection between the increase in portions of sweets in the modern diet and weight gain in our contemporaries.
It is advised to completely eliminate sugar if you suffer from insulin resistance or are in a pre-diabetic state.
Optimize your sleep
Most growth hormone is released in bursts when you sleep. These impulses are based on your body's internal clock, or circadian rhythm.
The largest pulses occur before midnight - smaller pulses early in the morning (, ).
Research has shown that poor sleep can reduce the amount of growth hormone your body produces ().
In fact, getting enough deep sleep is one of the best strategies for increasing long-term growth hormone production (, ).
Here are some simple strategies to help optimize your sleep:
- Avoid exposure to blue light before bed (monitor screen, smartphone, TV).
- Read a book in the evening.
- Make sure your bedroom is at a comfortable temperature.
- Avoid caffeine late in the day.
Summary:
Focus on optimizing your sleep quality and aim for 7-10 hours of quality sleep per night.
Take melatonin
Melatonin is a circadian rhythm hormone. Its addition to the “diet” before bed is completely harmless. It can not only make you sleep deeply, but also affect the production of growth hormone. Melatonin affects both the duration and quality of sleep.
This drug is non-toxic to the liver and is safe. However, the instructions still indicate the need to consult a doctor before use. There is evidence that with long-term use it can affect brain biochemistry.
Melatonin supplements and pure melatonin can be combined with GABA and arginine. In practice, GH boosters from sports nutrition brands contain all of them. You just need to make sure the dosage is sufficient.
Working dosages of melatonin are 1-5 mg half an hour before meals.
Take GABA Supplements
GABA is an amino acid that works as a neurotransmitter and helps the brain function adequately. It is known as a means of promoting sound and deep sleep. There are also studies that prove that this substance helps increase growth hormone levels. This is logical, since the hypothalamus works better the deeper a person’s sleep.
The researchers compared taking the substance before bed and immediately after exercise. The first option helps increase secretion by 400%, the second only by 200%. However, both results were obtained after measuring levels immediately after taking the substance, that is, in the short term. No effect on GH levels in the long term has yet been identified.
Train at high intensity
Let us remember that in relation to strength training, intensity does not mean the number of movements per minute, but the tonnage per unit of time. That is, the more intense a person lifts, the more intense the workout. But for cardio, different rules apply - here intensity is measured in terms of speed.
Researchers measured GH levels in men performing exercise of varying intensities and found that high intensity also increased growth hormone levels. However, it is not known how much the hormone level increases or decreases in the long term. All of the intense workout participants rested on a timer and lifted more weight than those in the test group. But it was also found that any exercise is beneficial for those who want to increase the level of growth hormone.
