Does Testosterone Help with Muscle Recovery?

For weekend warriors and gym rats alike, a nagging question often lingers after an intense workout: how to bounce back faster and stronger.

While sore muscles and fatigue are inevitable consequences of pushing your limits, testosterone might play a more significant role in muscle recovery than previously thought.

Could optimizing the levels of this hormone be the key to unlocking faster gains and shorter recovery times?

» You can optimize your testosterone for muscle recovery, as well as other relevant biomarkers, with the InsideTracker Ultimate Plan

Testosterone's role in muscle recovery

There are two main stages of muscle recovery:

1. Initial inflammatory phase

This phase happens right after exercise and involves some muscle breakdown and inflammation. Testosterone prevents muscle damage by stabilizing cell membranes and decreasing oxidative stress. [1] It also lowers pro- and increases anti-inflammatory cytokines. [2]

» Extend your endurance and athletic longevity by managing oxidative stress and optimizing other key biomarkers

2. Rebuilding phase

Testosterone then triggers the repair and regeneration of muscle tissue through various mechanisms like:

• Protein synthesis: The hormone enhances protein synthesis for hypertrophy—or muscle building—by binding to androgen receptors on satellite cells, which triggers muscle regeneration and repair. [3,4,5,6]
• Nutrient uptake and use: It speeds up the process by enhancing the use of amino acids and glucose.
• Stimulating growth factors like IGF-1: Finally, testosterone enhances the secretion of IGF-1, which is a hormone that promotes muscle growth and repair and inhibits protein breakdown. [7]



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Factors influencing testosterone's effects

Age and sex

Testosterone levels naturally decline as we age, with research suggesting approximately 3–8%/decade after 30, with an even faster rate after 60. [9,10,11]

When it comes to sex, men have more testosterone than women, but that doesn't mean they don't experience muscle recovery benefits from it. They do, but to a lesser extent because of lower baseline levels. [12]

» Learn how testosterone impacts female health

Both sexes can use resistance training to amplify the positive effects of testosterone on muscle recovery. Over time, they may see more pronounced results due to enhanced androgen receptor sensitivity and improved fitness.

» Unlock fitness and longevity benefits with zone-2 heart rate training

Genetics

• CYP17A1: Some people have different variations of this gene, which can affect how much testosterone their body makes. [13,14]
• SRD6A2: Variations of this gene can affect how the body converts testosterone to a stronger hormone called dihydrotestosterone.
• UGT2B17: Changes (deletions) of this gene also affect how much testosterone the body eliminates and leaves circulating in your blood. [15]
• AR: This gene has a region with repeated DNA segments called CAG. Shorter repeats in this area increase the sensitivity of the androgen receptor and improve muscle recovery while longer decrease it.

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Research on testosterone supplementation

Research on testosterone supplementation reveals significant benefits for muscle recovery.

One study found that taking supplements increased muscle mass and strength in healthy older men significantly. [3] Another showed that even young and healthy men may see improvements, as taking supplements causes muscle fiber hypertrophy and increased size.

» Boost your recovery and get back to the gym stronger with science-backed supplements

Additionally, research involving hypogonadal men says that testosterone replacement therapy significantly improves muscle mass, strength, and overall physical performance. [16]

Benefits of supplementing

Taking testosterone supplements or optimizing testosterone levels can help with muscle recovery in several ways:

• Increases the building of and reduces the breakdown of existing muscle proteins
• Reduces inflammation in the fibers
• Boosts the production of red blood cells for better oxygen delivery

Limitations of supplementing

• Baseline levels: People with low testosterone tend to benefit more from taking supplements compared to those with a higher baseline. The lack of effect is because the latter group is already closer to the optimal range for muscle growth​.
• Sensitivity of androgen receptors: Two people might also eat the same food and do identical exercises but have varying effects. Not everyone has sensitive androgen receptors in their muscle cells.
• Timing of the meal: After working out, there's a period of about 30 minutes to two hours after a workout in which the body is more receptive to nutrient intake. But, genetic predispositions may also contribute to the so called "anabolic window," and research is unclear on whether it's effective. [18]



How to optimize your testosterone for muscle recovery

Practical recommendations for improving testosterone levels for optimal muscle recovery include a combination of lifestyle modifications as follows:

1. Improve your diet and nutrient intake

There are no specific diets that are proven to greatly affect testosterone levels, as factors like genes, age, and existing medical conditions may affect muscle protein synthesis.

But you can still help manage the levels and support recovery by eating enough protein from lean meats, fish, and beans. Be careful, though, as overeating may have a negative effect. [19]

» Refuel your body for optimal recovery. Learn what to eat after your workout

Here are the minimum daily amounts/pound/day needed to prevent or recover from deficiency [20]:

Zinc, vitamin D, and magnesium are present in foods like meat, seafood, leafy greens, and whole grains. [21, 22] Here are the recommended daily amounts needed for testosterone regulation [23,24]:

2. Adopt healthy sleep habits

Studies have also shown that getting less than eight hours of sleep can lower testosterone levels in men [25]. Here are the recommended sleeping duration for improved muscle recovery [26]:

» Don't let sleep steal your performance. Learn how to optimize your sleep for athletic success

3. Exercise more

Working out is a natural way to increase testosterone. [27,28] But, not every type of exercise will have benefits. Cardio may support your overall health, but resistance training is better for a direct boost.

» Lace up and start running. Our guide will help you become a runner and reach your fitness goals

Lifting weights builds muscle, and this muscle growth helps your body produce more testosterone. Some studies also suggest that short bursts of intense exercise (HIIT) might also affect your levels positively. [29]

» Short on time? Get fit fast with HIIT. Learn how even a few minutes can boost your health.

4. Try stress management techniques

Chronically elevated cortisol due to stress can interfere with the hypothalamus-pituitary-gonadal (HPG) axis, which is the system that regulates testosterone production. Some studies show that yoga and meditation may help you manage it, but there needs to be more research to know for sure. [30,31]



» Discover how whey protein may help reduce anxiety and improve mood

Emerging trends in testosterone research

There are several emerging areas of research showing promise for improving muscle recovery by optimizing testosterone:

Gene therapy

Muscle repair is partly dependent on the availability of androgen receptors, which help muscle cells respond to testosterone, a type of androgen. These proteins are docking stations on the cell surface or inside it, where androgens can attach and trigger various activities.

When a cell has more receptors, it's more responsive to testosterone and similar hormones. That's why scientists are looking into gene therapy as a way to improve it, potentially leading to more muscle growth. [32,33]

» Don't let your genes hold you back. Take control of your health with personalized lifestyle changes

The method has potential but involves significant risks and limitations:

• Immune responses as a result of the body rejecting invasive therapies
• Off-target effects
• Uncertain long-term impacts
• Ethical concerns
• High costs
• Effectiveness of the procedure

Selective androgen receptor modulators (SARMs)

SARMs selectively target androgen receptors in muscles and bones, providing benefits without many side effects. Ongoing studies are investigating their efficacy and safety for muscle recovery. [33]

Since they aren't FDA-approved, we must consider their risks:

• Potential liver toxicity
• Cardiovascular issues like reduced good (HDL) and increased bad (LDL) cholesterol
• Hormonal imbalances leading to hypogonadism
• High potential for abuse

» Reduce your cholesterol naturally. Explore lifestyle changes to lower LDL levels

This lack of extensive research means their safety and efficacy are not well-established. You should be careful of the potential health risks above and regulatory issues associated with SARMs. [34] Consult your physician before considering them.

Recover like a champ

Research overwhelmingly points to testosterone as a key player in muscle recovery. By influencing protein synthesis, the process by which your body builds muscle tissue, it helps repair microtears caused by exercise and promotes overall muscle growth.

Additionally, testosterone's role in reducing muscle protein breakdown after exercise further enhances recovery by minimizing tissue loss. This translates to quicker healing times, reduced post-workout soreness, and the ability to return to training feeling stronger and prepared for your next challenge.

» Ready to start building muscle with testosterone? Get personalized, science-backed recommendations from the InsideTracker Ultimate Plan

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