Is Cycling Training Lowering Your Testosterone and What Can You Do About It? The Science

Summary

This video delves into the impact of endurance training on testosterone levels, a key hormone for muscle mass, recovery, and performance. It discusses how excessive training and inadequate nutrition can lead to reduced testosterone, a condition known as exercise hypogonadal male condition (EHMC). The script challenges the notion that testosterone boosts are always beneficial, suggesting that overtraining and under-fueling can negatively affect hormonal balance. It emphasizes the importance of proper training practices, adequate rest, and a balanced diet to maintain optimal testosterone levels for health and performance, hinting at the complexity of the relationship between exercise, nutrition, and hormonal health.

Takeaways

• 💪 Testosterone is a key hormone for muscle mass, strength, and recovery, which is why it's a banned substance in sports.
• 🚴‍♂️ Endurance athletes, including cyclists, can experience lower testosterone levels due to the demands of their training.
• 📉 A study showed that highly trained endurance athletes often have lower testosterone levels, which is termed 'exercise hypogonadal male condition (EHMC)'.
• 🏋️‍♂️ Resistance training and testosterone injections can significantly increase muscle and strength, even without exercise.
• 🚫 Purchasing testosterone for performance enhancement is illegal and unethical, and the script advises against it.
• 🤔 The script questions whether low testosterone levels in endurance athletes are detrimental, as they still achieve high performance.
• 📉 Overtraining and under-fueling can lead to a decrease in testosterone levels, which can impact performance and health.
• 🔁 Recovery periods and proper training structure are crucial for maintaining testosterone levels and overall health.
• 🍽️ A balanced diet and gradual weight loss are important to support hormonal function and avoid negative impacts on testosterone.
• 💊 The script suggests that before considering testosterone-boosting supplements, focus on proper training and nutrition.

Q & A

耐力训练是否会降低男性的睾丸素水平？

是的，耐力训练，如长距离跑步或骑自行车，可能会导致男性的睾丸素水平下降，这种现象有时被称为运动性男性低促性腺激素症（exercise-hypogonadal male condition）或EHMC [^3^]。

低睾丸素水平对运动员的性能有何影响？

研究表明，尽管耐力训练可能导致睾丸素水平下降，但这并不一定意味着性能会受到负面影响。一些研究发现，即使在睾丸素水平较低的情况下，运动员的性能也可能得到改善，这表明身体可能已经适应了这种变化 [^3^]。

女性运动员的睾丸素水平是否也受到耐力训练的影响？

女性运动员也可能受到耐力训练的影响，尽管研究主要集中在男性身上。女性运动员可能会经历与男性相似的内分泌变化，这可能会影响她们的生殖功能和性能 [^3^]。

什么是EHMC，它与耐力训练有何关联？

EHMC是指耐力训练男性中出现的低睾丸素水平的状况。这种状况可能会导致骨密度和精子生成减少，以及男性不育问题。EHMC的确切机制尚不清楚，但可能与下丘脑-垂体-睾丸轴的功能障碍有关 [^3^]。

运动员如何通过自然方式提高睾丸素水平？

运动员可以通过确保充足的恢复时间、适当的营养摄入和避免过度训练来帮助提高或维持正常的睾丸素水平。此外，一些研究表明，适度的重量训练和高强度间歇训练可能有助于提高睾丸素水平 [^3^]。

为什么世界反兴奋剂机构禁止使用睾丸素？

睾丸素被禁止使用，因为它是一种性能增强剂，可以促进肌肉质量增加、减少体脂百分比、加快恢复等，从而在运动表现上提供优势 [^2^]。

运动员如何获取提高睾丸素水平的补充剂？

虽然一些运动员可能会寻求补充剂来提高睾丸素水平，但获取这些补充剂的合法性和安全性可能会受到质疑。重要的是要遵循适当的训练和饮食习惯，而不是依赖可能不安全或非法的补充剂 [^8^]。

年龄对耐力运动员的睾丸素水平有何影响？

随着年龄的增长，睾丸素水平自然会下降。对于年长的运动员来说，如果再加上艰苦的耐力训练，可能会加剧睾丸素水平的下降，这可能会对性能和健康产生影响 [^3^]。

低能量可用性与耐力运动员的睾丸素水平有何关系？

低能量可用性，如在极端节食或过度训练期间，可能会导致耐力运动员的睾丸素水平下降。确保充足的能量摄入对于维持正常的激素水平和最佳性能至关重要 [^3^]。

运动员应该如何监测和应对低睾丸素水平？

运动员应该通过定期的医疗检查来监测他们的睾丸素水平，并与医疗专业人员合作，以确保他们的训练和饮食计划不会对激素水平产生不利影响。如果出现低睾丸素的症状，可能需要调整训练计划或饮食 [^3^]。

Outlines

00:00

🚴‍♂️ Testosterone and Endurance Training

This paragraph discusses the relationship between endurance training, like cycling, and testosterone levels. It mentions that testosterone is a crucial hormone for muscle mass, recovery, and performance enhancement. A study is referenced that compares muscle size and strength gains in different groups, showing that testosterone injections combined with weight training yield the greatest results. However, the paragraph also highlights that endurance athletes often have lower testosterone levels, a condition known as exercise hypogonadal male condition (EHMC). It suggests that overtraining and under-fueling could be contributing factors to low testosterone in these athletes.

05:01

🏋️‍♂️ Balancing Training and Testosterone

The second paragraph explores how training intensity and weight loss can affect testosterone levels. It clarifies that while sedentary individuals and overweight men can increase testosterone through exercise and weight loss, highly trained endurance athletes may experience a decrease due to excessive training and aggressive dieting. The paragraph emphasizes the importance of finding a balance in training volume and caloric intake to maintain healthy testosterone levels. It also discusses the impact of low testosterone on performance and health, suggesting that while low levels don't always compromise performance, they can lead to health issues like chronic fatigue and sexual dysfunction.

10:02

🥗 Nutrition and Training for Hormonal Balance

The final paragraph focuses on strategies to maintain optimal testosterone levels through proper training and nutrition. It advises against sudden increases in training volume or rapid weight loss, recommending gradual changes and regular recovery periods. The paragraph also touches on the benefits of high-intensity interval training and weight training for testosterone levels, but cautions against relying on them if overtraining is a concern. Diet is highlighted as a critical factor, with the suggestion to lose weight gradually to support hormonal health. The paragraph concludes by mentioning the potential for future discussion on testosterone-boosting supplements and the importance of addressing the basics of training and diet first.

Keywords

💡Testosterone

Testosterone is a hormone produced primarily in the testicles in males and, in smaller amounts, in the ovaries in females. It is responsible for the development of male reproductive tissues and the promotion of secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair. In the context of the video, testosterone is discussed as a performance enhancer, especially when supplemented, and its role in endurance training is explored, including its potential to lower testosterone levels in male athletes due to the 'Exercise-Hypogonadal Male Condition' (EHMC).

💡Exercise-Hypogonadal Male Condition (EHMC)

EHMC is a condition where endurance-trained men exhibit low resting basal testosterone levels, typically only 50–75% that of normal, healthy, age-matched sedentary men. This condition is not a transient phenomenon related to the acute stress of exercise but appears to be a long-term adjustment in the regulatory axis, possibly due to energy availability or a readjustment of the necessary minimal amount of circulating testosterone for proper physiological function. The video discusses how this condition can affect athletes' performance and health.

💡Performance Enhancer

A performance enhancer refers to any substance or method that improves an athlete's abilities. In the video, testosterone is highlighted as a banned substance by the World Anti-Doping Agency because it acts as a performance enhancer. It promotes higher muscle mass, lower body fat percentage, and quicker recovery, which are desirable traits in sports. The script mentions that the group receiving both testosterone injections and doing weight training saw the greatest gains in muscle size and strength.

💡Endurance Training

Endurance training involves exercises that increase the ability of the heart, lungs, and muscles to work for longer periods without getting tired. The video script discusses how endurance training can lead to lower testosterone levels in male athletes, which can potentially affect their performance and overall health. The study mentioned in the script found that endurance-trained men had lower testosterone levels than untrained men.

💡Recovery

Recovery in the context of sports and exercise refers to the rest periods between workouts that allow the body to repair and build back muscles, and to return to a homeostasis. The video emphasizes the importance of recovery for hormonal balance, including testosterone levels. Proper rest periods, such as recovery weeks and off-season breaks, can help prevent overtraining and support normal hormonal function.

💡Overtraining

Overtraining occurs when an athlete trains excessively without adequate recovery, leading to a range of physical and mental health issues, including a decrease in performance and hormonal imbalances. The video script explains that overtraining can reduce testosterone levels and negatively impact an athlete's performance and health. It is suggested that a balanced training program with proper rest is crucial to maintain optimal testosterone levels.

💡Dietary Practices

Dietary practices are the habits and choices related to food intake. In the video, it is mentioned that proper nutrition is essential for maintaining normal hormonal function, including testosterone levels. The script advises against aggressive dieting that can lead to a caloric deficit, which may negatively affect testosterone levels. A well-balanced diet is recommended to support both performance and health.

💡Testosterone-Boosting Supplements

Testosterone-boosting supplements are substances that claim to increase testosterone levels in the body. The video script briefly touches on this topic, suggesting that while there are supplements with scientific backing, it is important to first ensure proper training and dietary practices are in place before considering supplementation. The script also humorously mentions the exaggerated names of such supplements, indicating skepticism towards some products on the market.

💡Hormonal Function

Hormonal function refers to the way hormones operate in the body to regulate various physiological processes. The video script discusses how endurance training, overtraining, and dietary practices can impact hormonal function, particularly the production of testosterone. Maintaining normal hormonal function is crucial for both athletic performance and overall health, and the video suggests strategies to support it.

Highlights

Endurance training may lower testosterone levels, which is crucial for muscle mass, body fat percentage, and recovery.

Testosterone is a performance enhancer, banned by the World Anti-Doping Agency due to its effects on muscle and strength gains.

A study showed that combining testosterone injections with weight training resulted in the greatest muscle and strength gains.

Surprisingly, testosterone injections without exercise can lead to comparable strength gains to those seen with exercise alone.

Cyclists and endurance athletes may prefer to minimize muscle mass, yet testosterone's role in protein synthesis and recovery is still beneficial.

Testosterone作弊在自行车运动员中是存在的，尽管其好处可能不如EPO那样明显。

Endurance trained men tend to have lower testosterone levels than untrained men, a condition known as exercise hypogonadal male condition (EHMC).

A study on Iron Man triathletes found that only a fraction had normal testosterone levels, indicating commonality among endurance athletes.

Overtraining and under-fueling are shown to reduce testosterone, which can be a concern for older athletes as testosterone naturally decreases with age.

Exercise and weight loss can increase testosterone in sedentary populations and overweight men, suggesting a 'sweet spot' for exercise volume and body weight.

Low testosterone levels in athletes may not always correlate with compromised performance, as seen in studies on runners and pro cyclists.

Treatment for low testosterone should focus on non-pharmacological strategies like nutritional intervention and training volume adjustments.

Planned rest periods and gradual increases in training volume can help support normal hormonal function and prevent overtraining.

High-intensity interval training and weight training may boost testosterone, but overtraining can negate these benefits.

Caloric restriction for weight loss should be gradual to support normal hormonal function and avoid negatively impacting testosterone levels.

There is a point at which being too lean can lower testosterone levels, affecting performance and health.

Supplements for boosting testosterone exist, but it's important to first ensure a balanced diet and proper training plan are in place.

Transcripts

is endurance training like riding your

bike actively lowering your testosterone

levels and if so what can you do about

it as I'm sure you already know

testosterone is the primary male sex

hormone although it is present in much

lower amounts in females as well however

testosterone is responsible for a lot

more than just sexual function there's a

reason why supplementing with

testosterone is banned by the world

anti-doping agency plain and simple it's

a performance enhancer testosterone

promotes a higher muscle mass a lower

body fat percentage quicker recovery and

so on to paint a picture of just how

effective testosterone is let's turn our

attention to this study on how

testosterone affects muscle size and

strength subjects were split into four

groups a placebo group that did no

exercise and received no testosterone a

group that received testosterone

injections but did not exercise a group

that did not receive testosterone but

did a weightlifting regimen and then

finally a group that received both the

testosterone and did the weight training

now it's probably not hard to guess

which of these four groups saw both the

most and the least muscle and strength

gain obviously the group that received

both testosterone injections and did the

weight training saw the greatest gains

and the group that did nothing at all

saw the least but here is where things

get interesting the group that weight

trained with no testosterone and the

group that received testosterone but

didn't do any weight training at all saw

pretty comparable strength gains on most

lifts and the testosterone group even

outperformed the weight training group

in some areas like amount of fat-free

Mass gained gaining muscle mass is the

primary motivation of most guys when

they go to the gym and this study is

suggesting that injecting testosterone

and never touching a weight may actually

be more effective at achieving this goal

than actually getting your ass to the

gym and doing the work huh

theoretically speaking if somebody were

to go about purchasing this testosterone

where might they do that just so I know

to avoid those sites in the future

obviously now we've strayed pretty far

away from cycling and Endurance Sports

at this point obviously you can get

jacked by taking testosterone but a lot

of cyclists would actually prefer to

keep excess muscle mass to a minimum is

testosterone really a concern for this

type of athlete well the answer is yes

and cyclists Have Cheated by injecting

themselves with testosterone the

benefits may be less obvious than with

say EPO for example as I said Pro

cyclists are generally not trying to

gain excess muscle mass but keep in mind

that testosterone also plays a role in

protein synthesis red blood cell

production and Recovery these are all

important functions for an endurance

athlete but when we get into just how

prevalent low testosterone is for this

population in just a moment it should

become a abundantly clear why a pro

cyclist would be so concerned about it

for example it's been shown that at rest

testosterone appears to be lower in

endurance trained men than in untrained

men this finding is so consistent that

it actually has a name exercise

hypogonadal male condition or ehmc

that's right low testosterone levels are

a shockingly common occurrence amongst

highly trained endurance athletes it

appears that the more highly trained you

are the lower your testosterone levels

are likely to be for example this study

on Iron Man triathletes found that of 22

men tested only nine of them had a

normal testosterone concentration

another nine fell into the gray Zone and

four of them actually had levels low

enough to suggest deficiency this may be

a bit surprising for some people these

are Elite athletes that we're talking

about which is certainly not the

population that you think of when you

think of low testosterone and just

despite this being a fairly common

occurrence it's not talked about that

much this also may be even more of a

concern for older athletes after all

testosterone naturally decreases as we

age and add in hard endurance training

on top of that and you could have a

recipe for disaster that being said some

of this may be explained by poor

training practices amongst endurance

athletes namely over training and under

fueling intensive training periods have

been shown to reduce testosterone and

over the course of a three-week grantor

a pro-cyclist testosterone will drop

each week and there's even evidence that

D training may have a positive impact on

testosterone and testosterone to

cortisol ratio over training or working

your body too hard and not giving

yourself enough recovery will likely

tank your testosterone and unfortunately

over training and under fueling usually

go hand in hand and being in a caloric

deficit is the second big kick in the

nuts for your testosterone that is that

being said I don't want you to leave

this video thinking that exercise and

weight loss will automatically lower

your testosterone levels because that is

certainly not the case in a sedentary

population exercise will actually

increase testosterone and in overweight

men losing weight will increase it as

well what's clear is that there's a

sweet spot with the amount of exercise

you get and how much you weigh and your

testosterone levels sure if you're an

overweight Couch Potato then your

testosterone is probably going to take a

hit but on the other extreme which is

where most high-level endurance athletes

lie if you train too hard or too much

and you diet too aggressively that's

also not good for your testosterone the

problem is that in order to continue

making Fitness gains you need to

continue pushing yourself further and

further so there likely will come a

point where you're flirting with this

line so with the bad news out of the way

the question now becomes how much does

low testosterone affect performance how

much does it affect overall health and

if you have low testosterone what can

you do about it let's start with this

performance question what I find

interesting about this is that if the

best endurance athletes frequently

suffer with low testosterone then why

are they the best endurance athletes is

testosterone really affecting their

performance that much or has their body

learned to cope with it this study on

testosterone and competitive performance

had Runners increase their training

volume by 25 for 12 weeks followed by a

four week period of their normal

training volume and testosterone and

cortisol were measured every four weeks

throughout the testing period sure

enough this increase in training volume

resulted in a drop in testosterone and

when the subjects went back to their

normal training volume testosterone went

back up this decrease was significant

enough that about half the subjects

would be classified as having clinical

Androgen deficiency despite this fact

performance actually improved leading

the researchers to conclude that

decreases in testosterone and

testosterone to cortisol ratio are not

always indicative of compromised

performance and this is not the only

study coming to this conclusion similar

results have been found in Pro cyclists

as well alright so testosterone levels

don't matter then well I wouldn't go as

far as to say that as this review on the

topic States A reduced testosterone

concentration alone does not necessarily

warrant treatment but when it is

accompanied by symptoms of hypogonadism

such as fatigue sexual dysfunction and

or low bone mineral density and

athlete's performance and or health may

suffer this is really the key here if

you're training a lot so much so that at

times you may be teetering on that line

of over training and you're really

trying to get the most out of your body

then you should understand that your

testosterone levels may take a hit and

this is normal for athletes doing what

you're doing and it may not even affect

your performance that being said you can

absolutely push this too far and at the

point that you start to experience

chronic fatigue that never goes away or

a complete loss of libido then you may

have a problem not only because your

performance will start to suffer but

also because you may start to have

health problems like low bone mineral

density this may be TMI but I know that

I'm getting over trained when I start to

lose any and all interest in late night

bedroom activities other than sleep if

you know what I mean yeah we get it

you're talking about sex

also we already knew that you don't get

laid you didn't need to tell us ehmc has

been described as the male version of

the female athlete Triad which involves

disordered eating the absence of

menstruation and osteoporosis weekly

training volume is correlated with

amenorrhea in women just as it's

correlated with a drop in testosterone

in Men In other words this is an issue

that affects both sexes the closer that

you get to over training the worse your

reproductive system is going to function

regardless of whether you are male or

female and the term commonly used to

describe this is Reds or relative energy

deficiency in sport so what you're

saying is that if I don't take rest days

then I don't need to use a condom you

know this video actually is turning out

to be pretty useful I gotta admit the

review concludes stating that treatment

should be centered on

non-pharmacological strategies including

nutritional intervention and

modification in training volume to

improve energy availability and support

normal hormonal function some of these

strategies may include giving yourself

planned rest periods in your training

there's a reason why so many coaches

include recovery weeks mid-season breaks

and off-season breaks in their training

programs the recovery is important for a

wide variety of different reasons but

one that's often not cited is the

hormonal effects as we've already

demonstrated in some of the studies that

we've looked at a recovery period can

give your testosterone levels a bit of a

Boost after they've been lowered from a

hard training period it's also important

to build your training slowly over time

for example let's say that your current

training volume is five hours per week

but you would like to be training 15

hours per week you should not just add

10 hours per week to your current

training volume and hope for the best

you should add volume to your training

gradually maybe adding 1 one to two

hours per week every week and also

including recovery weeks in there every

three to four weeks until you reach your

desired volume you may have also heard

that doing high intensity interval

training and heavy weight training

boosts your testosterone and there is

certainly evidence that this is the case

this is just one more reason to add

weight training and properly structured

interval training to your program

however I wouldn't necessarily rely on

this to increase your testosterone

levels because a lot of times this boost

in testosterone is an acute change not a

chronic one and also if you're suffering

from low testosterone because you're

over training then adding more training

especially hard training in the gym or

with hard intervals will only make that

problem worse now let's talk about

dieting because that is an important

part of this testosterone equation yes a

lot of us would like to lose weight in

order to maximize our performance but

the same rules of increasing train

training volume apply to caloric

restriction as well don't try to lose a

bunch of weight all at once instead you

should be trying to lose it gradually

over time so that you're still consuming

enough calories to support normal

hormonal function it's also important to

point out that even if you are losing

weight in the right way there is a point

at which you will get so lean that your

testosterone levels will start to suffer

this point varies from person to person

but it's important to be aware of and

also keep in mind that lighter doesn't

always mean faster especially if you've

hit this point your goal weight should

be based on where you see your best

performances not necessarily the lowest

weight that you can hit on the scale and

I already know that I'm going to get

comments asking about testosterone

boosting supplements and dietary

practices honestly that's probably a

whole nother video in itself and perhaps

I'll cover it in the future because

there actually are supplements out there

that do have science to back them up no

need to make that video bro hypergame

beast mode testosterone Pro Max booster

in the birthday cake flavor is all you

really need

and uh I'm sure it's perfectly safe and

legal or whatever before you go down the

supplement route though I would make

sure that you have your Basics covered

first which is a properly structured

training plan with plenty of recovery

built in that doesn't have you over

training and a well-balanced diet that

doesn't have you under fueling thanks

for watching if you're looking to step

up your training then I have links to

online training plans and coaching down

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