Il testosterone e il GH
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Il testosterone
Il testosterone è un ormone tipicamente maschile, prodotto soprattutto nei testicoli. Viene sintetizzato a partire dal colesterolo. Ci sono due picchi, il primo picco massimo avviene al mattino, e il secondo intorno alle 17. Nei maschi esiste una correlazione tra tessuto adiposo e testosterone. Gli uomini con bassi livelli di testosterone tendono ad avere una massa muscolare scadente e una quantità di grasso eccessiva. Una carenza di testosterone inoltre provoca una diminuzione di calcio nelle ossa, con conseguente possibilità di rischio fratture e osteoporosi. Anche l’umore è condizionato da questo ormone, livelli bassi sono associati spesso a depressione, ansia e insonnia.
Il testosterone nell’uomo si può abbassare anche a causa della sua conversione in estrogeni, che avviene nel fegato e nel tessuto adiposo. Alcool, farmaci e carenze di vitamine possono causare un innalzamento di estrogeni con conseguente possibile diminuzione della libido, aumento di stress e cortisolo, disfunzione erettile.
Anche per le donne è un ormone importante, in quanto esercita funzioni ovariche e sulla forza ossea e muscolare. Le donne devono avere un equilibrio tra testosterone e ed estrogeni.
Funzioni e alimenti che stimolano la produzione di testosterone
-Sviluppo e maturazione dei genitali esterni.
-Sviluppo forza e massa muscolare.
-Influenza sul comportamento, aumento dell’iper-attività.
-Aumenta la prodizione di EPO.
-Mantenimento delle caratteristiche dell’uomo: peli, barba.
Abbiamo visto come questo ormone ricopre un ruolo importante anche per lo sviluppo della massa muscolare. Ecco perchè alcuni atleti utilizzano come doping il testosterone. Dovete sapere però che contrariamente al credo comune non è tanto il testosterone a causare calvizia, bensì il DHT (diidrotestosterone).
Allenandosi con carichi importanti ed esercizi multiarticolari è possibile aumentare la produzione di testosterone. Per questo motivo esercizi come squat e stacchi sono importantissimi ai fini della massa muscolare, ed è importante allenare le gambe!
Diete ipocaloriche abbassano i livelli di testosterone fino al 50%. Nei giovani è possibile con l’alimentazione aumentare i livelli di testosterone del 15-30% mentre sopra i 40 anni è difficile per via del fisiologico calo di quest’ultimo. Il consumo di proteine risulta fondamentale e anche in un regime ipocalorico è importante preferire alimenti proteici e grassi per non abbassare troppo il testosterone (1,6g x kg per le proteine, circa 100g per i grassi). Sono da preferire le carni, in quanto i latticini hanno una potenzialità infiammatoria e difficilmente digeribile. Una alimentazione iper-calorica e ricca di zuccheri rapidi abbassa i livelli di testosterone.
Più che il rapporto carboidrati-proteine bisogna tenere d’occhio il rapporto carboidrati-grassi. Fondamentali sono i grassi, da consumare intorno al 30%. Omega 3 DHA e EPA (olio di pesce, olio d’oliva) aumentano i livelli di testosterone. Gli alimenti da preferire sono il rosso d’uovo, le carni d’organo come il fegato ad esempio e il burro (alimenti ricchi di colesterolo). Troppe fibre (quindi esagerare con cibi integrali e verdure) non vanno bene perchè portano ad una eliminazione del testosterone tramite le feci. Anche un uso elevato di soia e derivati risulta negativo e porta ad un calo di testosterone.
Alcool, marjuana e droghe di vario tipo sono dannose in quanto esercitano un effetto tossico per i testicoli che producono testosterone. L’alcool dopo un paio di drink a dir la verità aumenta momentaneamente i livelli di testosterone, ma temporaneamente, dopodichè il livello scende. In soggetti con scarsi livelli di vitamina A, vitamina E e zinco sono stati riscontrati valori inferiori del 10-55%. Anche la vitamina D e lo zinco sono importanti, infatti chi ha una carenza di questi micronutrienti può riscontrare anche bassi livelli di testosterone.
La radice e la corteccia di Eurycoma longifolia (Tongkat Ali) modulano il cortisolo e aumentano il testosterone. Vengono utilizzate per la disfunzione erettile e l’aumento del desiderio sessuale. Anche ginseng, estratto di ortica, maca, tribolo e altre radici orientali sono in grado di aumentare il testosterone.
E’ bene ricordare che anche un eccesso di testosterone può essere dannoso (come alcuni bodybuilder) in quanto esso provoca disturbi cardiaci ed epatici, acne, epilessia, prostatite, insonia, sbalzi di umore, basso numero di spermatozoi e restringimento dei testicoli.
Ricordiamoci una cosa importantissima, è lo stile di vita la miglior medicina, sana alimentazione, sport e riposo.
Il GH
Il GH è il cosiddetto ormone della crescita. Abbiamo tre momenti i picco. Il primo appena addormentati, il secondo nel mezzo del sonno e il terzo al mattino appena svegli. Il suo picco massimo lo abbiamo intorno ai 20 anni (500ug) per poi calare del 14% ogni 10 anni. Un anziano di 85 anni avrà circa 25ug di GH nel corpo. Ne deduciamo che stiamo parlando di un ormone “giovanile”, infatti vari studi hanno dimostrato come una carenza di questo ormone sia causa di invecchiamento. Oltre agli aspetti estetici con invecchiamento della pelle e della massa muscolare parliamo anche di riduzione delle capacità cognitive.
Il GH viene stimolato dal sonno, dall’esercizio fisico intenso, dall’ingestione di alimenti proteici e dal calore ambientale. Lo stress e il basso apporto calorico inibiscono la produzione di questo ormone. La secrezione e la sintesi di GH dipendono anche dai livelli degli ormoni tiroidei. Quando si parla di ormoni è tutto incatenato e collegato e capisco che non è un argomento facile.
Funzioni e alimenti che stimolano la produzione di GH
Collabora con gli ormoni tiroidei, con gli ormoni sessuali steroidei e con l’IGF-1 (ormone proteico simile all’insulina, prodotto dal fegato dietro stimolazione del GH) garantendo il trofismo muscolare ed osseo nell’adulto. Fino ai 15-18 anni favorisce l’accrescimento delle ossa e delle cartilagini. Stimola la lipolisi, consentendo quindi di utilizzare i grassi come fonte di energia risparmiando il glicogeno muscolare. Solitamente uomini con bassa quantità di GH hanno anche problemi di sovrappeso e di ipoglicemia perchè consumano più zuccheri e meno grassi appunto.
Il GH sembra stimolato maggiormente in fase di ipoglicemia (carenza di zuccheri nel sangue), quindi collabora in senso stretto con l’insulina (ormone che abbatte gli zuccheri nel sangue). Quindi, l’aumento di zuccheri nel sangue causato dall’ingestione di carboidrati inibisce momentaneamente la secrezione di GH ma dopo 3-5 ore ci sarà un picco dovuto all’intervento dell’insulina che abbatte questi zuccheri. Può essere utile quindi assumere carboidrati ad alto indice glicemico 2 ore prima dell’allenamento con i sovraccarichi e proteine o aminoacidi nel post workout per massimizzare la produzione di GH.
La creatina, l’arginina, il fieno greco, la glutammina e il GABA sono in grado di aumentare il GH. La caffeina inibisce la produzione di GH in quanto aumenta la quantità di acidi grassi nel sangue.
Il GH promuove l’assorbimento di acqua a livello intestinale e la ritenzione di sodio a livello renale. Inoltre aumenta la pressione arteriosa e funge anche da calorifero, aumentando la temperatura corporea e di conseguenza il consumo di energia. L’azione del GH è limitata dagli estrogeni, le donne tendono ad essere più grasse degli uomini e infatti in caso di dieta ipocalorica dimagriscono di meno rispetto agli uomini e sono più soggette ad ipoglicemia. Quindi le donne possono anche avere GH in abbondanza ma la presenza degli estrogeni ne limitano le funzionalità.
L’attività sportiva rappresenta uno stimolo per la secrezione del GH, soprattutto esercizi lattacidi con i pesi (classico bodybuilding). Più andiamo a produrre acido lattico più GH si produrrà. Lavorando intorno al 70% del VO2max abbiamo una risposta significativa di questo ormone.
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