How to Stimulate Natural Growth Hormones With Nutrition

Human growth hormone, or HGH, is naturaly formed in the pituitary gland and plays an important role in growth and development throughout childhood and adolescence. During adulthood, HGH continues to play a significant, though lesser role, helping to build and maintain lean muscle. As with any hormone in the body, good nutrition can help to promote and sustain healthy levels of HGH, provided other mechanisms are also in place.

Step 1

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Eat adequate amounts of protein. According to Colorado State University, HGH is a protein-based hormone that regulates growth and metabolism. HGH is made up of amino acids, the primary structural units of all proteins. An important function of HGH is regulating muscle tissue anabolism, or growth. But a protein-poor diet does not provide the building blocks necessary for muscle anabolism. Animal sources of protein, in particular, supply all the amino acids necessary for muscle development. Lean meat, fish, eggs and dairy are good animal protein sources.

Step 2

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Eat a variety of arginine-rich foods. L-arginine is an amino acid that has been shown to heighten HGH secretion in athletes in response to strength training workouts. Foods that are rich in arginine, include walnuts, hazelnuts, pecans, Brazil nuts, sunflower seeds, brown rice, raisins, almonds, cashews, chicken, chocolate, dairy products, meats and peanuts.

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Step 3

White rice Photo Credit Yelena Yemchuk/iStock/Getty Images

Avoid high glycemic carbohydrates that rapidly raise blood sugar, especially after your workout. Sugar, flour, rice and other processed carbohydrates are quickly broken down to glucose, causing a spike in circulating glucose. According to Peak Performance, hyperglycemia, or high blood sugar, tends to switch off HGH secretion. High-fat foods also switch off HGH when eaten before your workout.

Step 4

Drink water Photo Credit Jupiterimages/Creatas/Getty Images

Drink plenty of water before, during and after your workout. Dehydration significantly reduces exercise-induced HGH secretion.

Tips

• While good nutritional support is essential to HGH production, nutrition alone will not increase HGH secretion in adults. Peak Performance notes that high-intensity anaerobic exercise like weight training is the best way to naturally stimulate HGH. Adequate regular sleep patterns are also important. HGH secretion occurs in circadian cycles of six to 12 small surges per day, with the greatest surge taking place about an hour after the onset of night-time sleep. Sleep deprivation or irregular sleep patterns can interfere with circadian cycles, and limit HGH secretion.

Things You'll Need

• Arganine-righ foods
• Protein-rich foods

Foods That Promote HGH

Secreted by the pituitary gland at the base of your brain, human growth hormone, or HGH, fuels growth during your childhood years and helps to maintain optimal function of tissues and organs throughout your life. The body's production of HGH tends to slow as you age and can also decrease because of medical disorders and dietary deficiencies. No foods contain HGH, but including certain foods in your diet can stimulate your body to produce more of the hormone.

Low-Glycemic Foods

Elevated blood glucose levels suppress your body's natural production of HGH, so sticking to foods that are low on the glycemic index promotes the secretion of HGH, according to Ben Greenfield, author of "100 Ways to Boost Your Metabolism." The index gauges the effect of various foods on blood glucose levels. Foods that cause a spike in blood sugar levels rank high on the index, while those that cause a more gradual rise and fall in blood sugar are lower on the index. Greenfield, a sports nutritionist and personal trainer, says that sticking to foods with a glycemic index of 50 or less can help to ensure that HGH production remains at optimal levels. Foods in this category include apples, bananas, carrots, corn, honey, mangoes, milk, oranges, pancakes, pasta, peaches, pears and strawberries.

High-Protein Foods

The late Robert C. Atkins, the New York cardiologist who formulated the weight-loss diet that bears his name, pointed out in "Dr. Atkins' Age-Defying Diet" that a diet high in protein and low in carbohydrates stimulates HGH production in your body. Obesity, like advancing age, slows the output of HGH, so maintaining a healthy weight is also central to the maintenance of optimal body levels of HGH. The high levels of amino acids in protein-rich foods play a key role in triggering the natural production of HGH. Because some high-protein foods also contain significant levels of fat, choose only lean proteins to avoid the HGH-lowering effects of heavy fat consumption. Healthy protein food sources include lean beef, organic chicken, almonds, organic eggs, quinoa, tempeh, tuna, wild salmon, tuna, and plain yogurt, preferably Greek-style.

GABA-Rich Foods

Eating foods with high levels of gamma-aminobutyric acid, or GABA, stimulates the pituitary gland to produce more HGH, according to Gregory L. Jantz, Ph.D., author of "Thin Over 40." Adding more foods high in GABA to your diet as you age can significantly counteract the HGH-lowering effects of advancing age. The added benefits of GABA-rich foods are many, according to Jantz, who is a certified eating disorders counselor. The amino acid, which also acts as a neurotransmitter, has a relaxing and calming effect and tends to inhibit pain and fear. GABA-rich foods include brewer's yeast, eggs, nuts, seafood, seeds, soybeans and whole grains.

L-Arginine Rich Foods

In "Prevention of the Disease of Aging," author Katherine Blanchette, M.D., recommends eating foods high in L-arginine, an amino acid that stimulates production of HGH. She points out that L-arginine's promotion of increased HGH secretion helps to decrease total body fat. Foods high in L-arginine include animal products such as milk, beef, chicken, pork and turkey; seafood; cereals; chocolate; legumes, including chickpeas and soybeans; and nuts, including Brazil nuts, peanuts and walnuts.

The Best Natural Source of HGH

HGH, or human growth hormone, is produced in your pituitary gland within your brain. HGH is responsible for growth during childhood and for the repair and regeneration of tissue throughout your life. By the age of about 30, your HGH levels are only about 20 percent of their peak levels during childhood and its production slowly declines with age. Falling HGH levels are linked to premature aging, loss of lean body mass and reduced energy levels. Injecting synthetic HGH is an effective way of raising your HGH levels, although you can also try natural methods.

Human Growth Hormone

The best natural source of HGH is produced within your own pituitary gland. The ability of your pituitary to produce HGH declines very little with aging, although substances that control HGH secretion change concentrations in your body with age, as cited in the "Professional Guide to Diseases." Three substances control your HGH secretion: growth hormone releasing hormone and growth hormone releasing peptide, which both stimulate your pituitary to release HGH and decline with age, and somatostatin hormone that blocks the release of HGH and increases with age. Pharmaceutical companies have developed synthetic injectable forms of both HGH and HGH-releasing hormone, although there are many natural ways to increase your HGH levels also.

Natural Supplements

HGH is a big molecule that cannot be absorbed via mouth or skin and is easily destroyed if swallowed. The only way in can be administered is via injection, according to the "Compendium of Pharmaceuticals and Specialties." In the early years of HGH treatment, the hormone was either extracted from the glands of human cadavers or some animals, but synthetic versions of HGH are available nowadays. As an alternative method, certain amino acids can be taken orally that stimulate the production of HGH-releasing hormone, which increases the release of HGH from your pituitary. According to "Biochemical, Physiological and Molecular Aspects of Human Nutrition," if you are between the ages of 30 and 50, an effective and economical way of stimulating HGH release is to take about 2 g of glutamine in the morning and between 10 and 30 g of arginine before bedtime on an empty stomach. Other amino acids used for this purpose include lysine and ornthine and are referred to as secretagogues. Amino acid supplementation to increase HGH production is usually not very effective if you are older than 50, so consider some natural activities.

Natural Activities

There are many ways to convince your body that it needs to produce more HGH and a very effective one is intensive weight training, according to "Natural Hormone Therapy for Men, Women and Children." Exerting force on your muscles over prolonged periods can increase levels of HGH in your body. Other HGH promoting activities include getting plenty of quality sleep, reducing stress in your life, regularly laughter and cutting down on alcohol consumption.

Benefits of Increased HGH Levels

Higher levels of HGH contribute to losing body fat, increasing muscle mass, reducing the effects of aging on skin, increasing bone density, strengthening immunity, reversing cognitive decline, stimulating red blood cell production and reducing the risks of cardiovascular disease, according to "Human Biochemistry and Disease." HGH cannot eliminate the effects of oxidation damage and completely reverse the effects of aging, nor can it increase maximum lifespan. Consult with your doctor before you attempt to naturally increase your HGH levels.

How to Produce More Natural HGH

The acronym HGH stands for human growth hormone. This is a pivotal hormone that is produced in the pituitary gland; a pea-sized gland located in the lower front part of the brain. During youth, growth hormone is released to promote the growth of the body. In adulthood, human growth hormone is important for bone strength, metabolism and muscle preservation. People who have low HGH levels often resort to synthetic forms to help boost their levels. But those synthetics can cause harmful side effects, and human growth hormone can also be boosted by taking a natural approach.

Step 1

Get plenty of sleep. Sleep is essential for daily functioning. If you are deprived of sleep, you are going to have low energy levels, compromised brain function and low HGH levels. In the first hour that you are asleep, your body experiences a high HGH release. According to the Centers for Disease Control, adults should get 7 to 9 hours of sleep a night.

Step 2

Watch your intake of simple carbs. Carbohydrates are used for immediate energy or they are stored in the liver and muscles for energy at a later date. Simple carbs spike your blood sugar quickly which can raise your insulin levels. This can have a negative impact on HGH levels. Avoid carbs that are processed and high in sugar like white flour products, candy, cookies, cakes and soft drinks.

Step 3

Do compound exercises. Compound exercises involve more than one muscle group and more than one joint movement. These exercises cause a high amount of muscle recruitment and they can help increase your HGH levels. Examples of exercises are push-ups, pull-ups, shoulder presses, back rows, squats and lunges.

Step 4

Work out at a high intensity. The more intense you work out, the more growth hormone release you can produce. Take short rest periods between your sets and do high sets with heavy weights and low reps. An example of this would be 6 to 10 sets of 3 to 6 reps with 30- to 45-second rest periods.

Step 5

Do not eat fat before you work out. Eating high amounts of fat in the hour prior to your workout can cause your HGH levels to drop. Have a pre-workout meal with a balance of protein and complex carbs. An example would be a cup of yogurt with some fruit.

Step 6

Become more relaxed. Stress and anxiety can cause a disruption in your daily life and it can also reduce your HGH levels. Participate in relaxation activities to become more calm like yoga, meditative breathing, tai-chi, muscle relaxation and listening to music.

Exercises That Release Human Growth Hormones

Overview

The pituitary gland is about the size of a pea and it sits at the base of the brain behind the nose. Even though it is small, this does not take away from its importance to the body. It produces human growth hormone (HGH), which is quintessential for growth when you are an adolescent. Once you are fully grown, HGH is responsible for the proper functioning of organs and tissues. If you are looking to boost your levels, you can get this done by performing exercise; but not just any exercises. They should be compound. Compound exercises involve more than one joint and they recruit more than one muscle group.

Pushups

Pushups are a popular body weight exercise that can be performed just about anywhere. They recruit your chest muscles, triceps, shoulders and abs all at the same time, which qualifies them as compound exercises. To perform these, lie on your stomach with your hands directly under your shoulders. Push yourself up in the air until your arms are straight, then lower yourself back down until you are about the width of your fist off the ground. Repeat for a series of reps. When you do these, keep your back completely straight and your abs contracted. To make these more intense, place your feet on a chair or bench.

Pullups      Pullups are another body weight compound exercise that works your back, shoulders, chest and biceps all at once. To do these, grab the bar with an overhand grip with your hands just past shoulder-width apart. Keep your body straight and pull yourself up until your chest is the height of the bar. Lower yourself back down and repeat. You can also do these with a wide grip, close grip and reverse grip.

Bench Presses

Bench presses are often done as a mass builder. To do these, lie on the bench and grab the bar in a wide grip. Push it off the safety pins and hold it straight above you with your arms straight. Slowly lower it down until it is right above your chest, then push it back up. Take a big inhale when you lower it and exhale when you lift it.

Deadlifts

Deadlifts are a compound exercise that works your back, legs and glutes. To do these, load a barbell with heavy weights. Come into a wide stance behind the bar. Bend your knees, squat down and grab the bar with a shoulder-width grip. Keeping your back straight and gaze fixed forward, lift the bar off the ground and come to a standing position. Lower it back to the ground and repeat. When you do these, you can use an overhand grip or an alternating grip. They can also be done with dumbells.

Clean and Press

Clean and presses work every major muscle in the body. To do them, load a barbell and stand behind it. Squat down and grab it in a slightly wider than shoulder-width grip. Lift the bar, swing it around to the level of your chest, then forcefully push it straight above your head. Slowly lower it back to your chest then back to the ground and repeat. These can also be done with dumbells.

Lunges

Lunges are a compound exercise that work the butt, quads, hamstrings and calves. To do these, take a long step forward and bend your front knee so it is 90 degrees. Your back knee should be just above the ground. Stand back up and step forward with your other foot. Plant your foot and do the same thing. Continue lunging across the room for a series of steps. If you want to make it more intense, hold onto dumbells while you lunge.

Varying Levels

When exercising on a regular basis, your body increases growth hormone after each session, and it continues over a 24-hour period. The amount of growth hormone your body produces during exercise is dependent on your age, the work-rest interval, the load and the frequency of the resistance exercise you're doing. Younger adults, especially women, tend to produce more growth hormone with exercise even after aerobic activities, according to a research study published in Sports Medicine.

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