The Ideal Growth Hormone Inducing Diet

The following information has been extracted from Hormones and Diet: Part One: Growth Hormone Copyright © 2005 by Gary F. Zeolla

Hormones have a direct affect on a person's body composition (muscularity vs fatness) and what you eat has a direct bearing on your hormone levels. So what is the ideal growth hormone inducing diet?

The Hormones

Human growth hormone (HGH or GH) and testosterone are the two primary anabolic and lipolytic hormones. This means that increased levels of these hormones will increase muscular size and strength and reduce body fat.

Cortisol is the primary catabolic hormone. Increased levels decrease muscle size and strength and direct the body to store body fat. Interestingly as cortisol levels rise, levels of growth hormone and testosterone drop, and vice-a-versa.

Insulin can be anabolic in that it helps to drive amino acids (protein) into muscle cells, but it can also be lipogenic in that chronically high levels increase body fat.

Glucagon works in opposition to insulin. As glucagon rises, insulin drops, and vice-a-versa. And its actions are opposite to that of insulin. It leads to muscle breakdown but also to the loss of body fat.

Insulin-like growth factor (IGF-1) is a hormone-like substance that has both anabolic and lipolytic effects.

There are many other hormones in the body. But these are the ones that are primary affected by diet.

Growth Hormone and Carbohydrates

The most important point in regards to growth hormone (GH) and diet is that high blood sugar levels cause growth hormone inhibition and "Growth hormone levels increase significantly when insulin levels (blood sugar levels) are low" (Jamieson, p. 85).

The type and amount of carbohydrates that you eat determines the degree of this effect. High glycemic foods increase blood sugar levels more than low glycemic foods. Eating a large amount of carbohydrates at once will cause a greater increase in blood sugar levels than eating a small amount of carbohydrates. Eating fat with cabs blunts the rise in blood sugar. What all of this means is that, consuming a large amount of high glycemic carbohydrates by themselves could completely halt growth hormone release. Or more generally, a high carbohydrate, low fat diet is absolutely devastating to growth hormone levels. This is one of the reasons why many people trying to lose weight on such a diet "plateau" after a period of time. Their inability to continue to lose weight is partly due to suppressed GH levels.

However, “we need insulin to promote the benefits of growth hormone. Studies show that GH fails to cause growth in animals lacking a pancreas and it also fails if carbohydrates are restricted from the diet" (Jamieson, p.56). The reason for this could be that a strict low carbohydrate diet would lead to chronically low insulin levels, and insulin, as indicated above, is needed to drive amino acids into the muscle cells.

Moreover, IGF-1 is produced in the body through the combined actions of GH and insulin. And IGF-1 "is at least as powerful an anabolic agent as either of its parents" (Faigin, p. 90). In fact, this relationship of insulin, growth hormone, and IGF-1 is one reason why those following a low carbohydrate diet also often plateau after a period of time.

So a low carbohydrate diet is not the answer either. An ideal GH enhancing diet would include some carbohydrates, but not an excessive amount. And the focus would be on low glycemic carbohydrates.

Growth Hormone and Protein

Next to be considered is the relationship of GH to protein intake. "GH is released after the consumption of protein. This might signify to the body that it is now an opportune moment to build" (Creative Newsletter).

Moreover, "Hormonally, protein intake is positively correlated with growth hormone, IGF-1, and glucagons. These hormones, collectively, exert an anabolic and biolytic effect" (Fagin, p.156).

This article is not about GH supplementation but interestingly “growth hormone supplementation increases the need for protein and people who supply the additional protein (do) better with their HGH supplementation program" (HGH Magazine, "Whey Protein").

In short, increased protein intake will increase GH levels, and increased GH levels will increase the need for protein. Moreover, frequent protein feedings will increase absorption of protein and produce frequent GH spikes.

So an ideal GH raising diet would also include frequent feedings of high quality protein.

Growth Hormone and Potassium:Sodium

"Medical science has known for some time that even modest potassium deficiency causes growth hormone and IGF-1 suppression" (HGH Magazine, "Potassium"). The reason for this is rather complicated but basically relates to cellular hydration.

Fluid is constantly moving in and out of the cell across an electrical gradient bisected by the cell membrane. The key to obtaining the positive benefits of "cell volumisation" is to maximize intracellular fluid. Drinking water will improve your overall hydration status, but it will not significantly alter the ratio of intracellular to extracellular fluid.

Water moves in and out of cells with electrolytes. The mineral sodium is the chief extracellular electrolyte, whereas the mineral potassium is the chief intracellular electrolyte. By increasing your potassium intake and reducing your sodium intake, you can shift water from the extracellular compartments of your body into the cells (HGH Magazine, "Potassium"). An increased intracellular hydration increases HGH release.

The best source by far for potassium is vegetables, and then fruit. Processed foods on the other hand are very high in sodium. So to enhance your GH levels, the answer is obvious, eat more veggies and fruits and less processed foods.

Growth Hormone Release

There are two times when the release of growth hormone is the greatest, when you are asleep and when you are exercising.

The first and “largest burst of GH is released during the early hours of sleep-hence our eating habits are crucial to maximizing this nighttime secretion.” (Jamieson, pp. 85,86). More specifically, "Growth hormone is especially dependent on sleep, because a major growth hormone surge occurs during the first episode of slow-wave sleep, approximately 30-70 minutes after falling asleep" (Faigin, p.200).

The consumption of carbohydrates at bedtime can blunt this crucial release of growth hormone. And the greater the amount of carbohydrates and the higher the glycolic rating of the carbohydrates, the greater will be the increase in blood sugar and the greater the suppression of GH. Thus, “going to bed with a belly-full of carbohydrates is hormonally unwise and may diminish, if not nullify, nocturnal growth hormone release" (Fagin, p.201).

It is for this reason that some will recommend not eating at all for at least two hours before bedtime. However, as indicated above, the consumption of protein will increase GH release. So an even better approach would be to limit carbohydrate consumption but to eat some protein at bedtime.

The second significant release of GH can occur in response to exercise. Any type of exercise will cause some increase in GH levels. But vigorous exercise will cause a greater release than exercise done at a low or moderate intensity.

Moreover, strength training will cause a greater release than aerobic exercise. For instance, riding an exercise bike at a high intensity will cause a 166% increase in GH, but weight training at a high intensity will cause a 400% increase.

Furthermore, all weight-training exercises are effective promoters of GH release, but those that involve the use of high-resistance and major muscle groups tend to be the most effective. “Applying maximum effort to fewer repetitions of squats, leg presses, deadlifts, overhead presses, bench presses, standing curls, and leg curls will optimize your results”. (Jamieson, p.92).

But how does all of this relate to diet? A common recommendation is to consume a carbohydrate-rich meal prior to a workout to provide fuel for that workout and then it is recommended to consume carbohydrates, especially high-glycemic ones, post-workout to replenish glycogen stores. However, "a carbohydrate-rich, pre-workout meal squelches exercise-induced growth hormone secretion.” "Another disadvantage of a pre-workout meal rich in carbohydrate pertains to its effect on brain chemistry…. By elevating serotonin, a neurotransmitter with sedative properties, a carbohydrate-rich meal can adversely affect motivation and energy levels. A protein based pre-workout meal has the opposite effect" (Faigin, pp. 240, 241). Protein would therefore be much better to consume pre-workout than carbohydrate.

Post-workout it is generally recommended to consume some kind of drink consisting of high glycemic carbohydrates, like dextrose or maltodextrin, but "The insulin spike produced by these high-carbo concoctions will, literally within seconds of swallowing your first gulp, kick you out of the heightened fat-burning state you worked so hard during your workout to attain,” and blunt any growth hormone release that is occurring due to the exercise. "By contrast, a medium-sized protein or protein/ fat meal will not thwart post-workout exercise fat burning (or growth hormone release). Rather, it will perpetuate the fat-burning momentum generated by your workout" (Faigin, p.243).

The Conclusion

If we put all of the above information together, the ideal growth hormone inducing diet would consist of a moderate amount of low glycemic carbohydrates (like whole grains), substantial quantities of protein, and copious amounts of vegetables (along with some fruit). It would also limit carbohydrate consumption pre- and post-workout and at bedtime.

Sources
Brand-Miller, Jennie, et. al. The New Glucose Revolution. Marlowe & Company: New York, 2003.

Creatine Newsletter. Issue 20. "Growth Hormone De-Mystified" - http://www.creatinemonohydrate.net/creatine_newsletter_20.html.

Dean, Ward M.D. "Neuroendocrine Theory of Aging Chapter 3; Part 1 Energy Homeostat Dysfunction" - http://www.vrp.com/art/253.asp.

Di Pasquale, Mauro. The Anabolic Solution for Powerlifters. N/A. 2002. For details on this book and nutrition program, see the Metabolic Diet Web site: www.metabolicdiet.com.

Faigin, Rob. Natural Hormonal Enhancement. Extique Publishing: Cedar Mountain, NC. 2000. For details on this book and nutrition program see the Extique Web site - www.extique.com.

HGH Magazine. www.hghmagazine.com. "Fiber helps manage HGH, Insulin, and Cholesterol." "Potassium and HGH - What your doctor does NOT tell you." "Whey Protein Supercharges HGH Supplements."

Jamieson, James and Dr. L.E. Dorman. Growth Hormone: Reversing Human Aging Naturally. Published by J. Jamieson: St. Louis, MO, 1997.

Schuler, Lou. The Testosterone Advantage Plan. Rodale: USA, 2002.

Thorton, Jim. "Maximum Testosterone." Men's Health. April, 2005, pp. 146-155,182.

Disclaimers:  The material presented in this article is intended for educational purposes only. The author is not offering medical or legal advice. Accuracy of information is attempted but not guaranteed. Before undertaking any diet, exercise, or health improvement program, one should consult your doctor. The author is in no way responsible or liable for any bodily harm, physical, mental, or emotional, that results from following any of the advice in this article.

Comments

[erectile]

The material presented in this article is intended for educational purposes only. The author is not offering medical or legal advice. Accuracy of information is attempted but not guaranteed. Before undertaking any diet, exercise, or health improvement program, one should consult your doctor. The author is in no way responsible or liable for any bodily harm, physical, mental, or emotional, that results from following any of the advice in this article.

[Carol]

Thanks for the informative post. I agree that whole grain food should always be included in your daily diet.