The anterior lobe which is present in the pituitary gland is responsible for secreting the human growth hormone. It plays a big part in the bone density, fat mass, muscle mass and exercise capacity. When we grow older, a lesser amount of the growth hormone is produced by the pituitary gland and because of this there is an increase in the fat mass and a significant reduction in bone density, as well as muscle mass. But the good news is that it is possible to raise the levels of human growth hormone through aerobic exercise, appropriate nourishment, weight training and rest. Here we will discuss the different ways on how to raise levels of human growth hormone in the subsequent paragraphs:
The amount of the workouts that we perform determines the volume and frequency of growth hormone that is secreted by our body. Those who give more effort in exercising experience more frequent, as well as, a greater release of the growth hormones.
To get maximum results, we must ensure that the intensity and the duration of our regimen are very high, and thus we can stimulate a good response. The exercises ought to be short, the intensity of the anaerobic stretching workouts must be high and it is advisable to sustain a pace lasting for a minimum period of 20 to 30 minutes.
Some stretching exercises will be able to generate a bit of additional growth hormone. When we utilize the stretching exercises that cause the muscles to function together, we are able to enhance the power of the workouts and thus, the anterior pituitary gland is in a position to produce more growth hormone as a result of that extra endeavor.
Furthermore, if we perform strenuous aerobic exercises, it will also help to augment the release of growth hormone. It is a fact that the marathon runners do not look the same as basketball players and the reason behind this is that their bodies do not react in the same way to the substance for they participate in different activities.
The building blocks surely exist in the system of the endurance athlete, but it is impossible for the body to recognize the necessity for using these tools in an effective way for restructuring unless the athlete performs adequate stretching workouts.
It is advisable to avoid 3 or 4 larger meals daily and instead consume 6 or 7 smaller meals.
If we consume larger meals that are rich in glycemic index, our body is compelled to release a significantly higher amount of insulin which helps in the digestive process. This process influences us in 2 ways: our system is forced to accumulate fat and also the release of the growth hormone into our bloodstream is inhibited. Instead, we must make an effort to consume foods that are low in sugar content so that the production of insulin is prohibited.
Thus it is evident that if we exercise correctly, eat the proper diet, have sufficient sleep and also lead a stress-free life, we will be able to stay healthy and the anterior pituitary gland will also be stimulated to perform its job appropriately. If there is a shortage in any of these, our body will be unable to function properly and, as a result, significantly less amount of growth hormone will enter into our system.
Researchers have confirmed that if one consumes a snack that is rich in protein and carbohydrates approximately a couple of hours before the training session and also another immediately afterwards, then the amount of testosterone as well as growth hormones will be enhanced within the bloodstream. Thus, it is perfectly justified to devour a chicken salad sandwich two hours before starting the workout session.
You might not feel starved, but it is advisable to eat a snack sometime before the start of the training session due to the fact that there is a possibility of feeling hungry while you are performing the exercises. It has been proved that those who are exercising with partly digested food in the stomach might encounter 52% reduction in the manufacture of growth hormone. Furthermore, it was observed that the individuals who have the opportunity to consume food rich in carbohydrates just before a workout experience about 22% decrease in the growth hormone production.
A healthy diet containing a low glycemic index for example wheat pasta, brown rice, sweet potato, pears, and apples is recommended. Foods such as beverages with a high content of sugar and also bakery products that have high glycemic index are responsible for making a person obese and also decrease the production of HGH.
Due to the possibility of getting obese and also impaired digestion, it is suggested by experts to refrain from consuming any heavy snacks 2 to 3 hours before going to sleep. This includes a reduced insulin response which is responsible for an enhanced production of human growth hormone. Tests have asserted that if the level of insulin in the body is high then the secretion of the growth hormone diminishes.
As mentioned before, as the amount of insulin in the serum increases, the human growth hormone produces much less amount of serum. It has been suggested to do intermittent fasting so that the release of growth hormone becomes high, along with optimum digestion and a much better blood sugar profile. Though the duration of intermittent fasting is inconsistent, we should try to fast for 10 to 18 hours daily 3 times in a week so that the production of growth hormone increases along with our health.
3. Consumption of nutritional supplements:
Nutritional supplements may also assist in raising the levels of HGH.
a. If we consume 0.5 to 5 mg of Melatonin before going to sleep, there is an increment in growth hormone levels by about 152%.
b. Intake of GABA before bedtime in a dosage of up to 3 g can also augment the production of HGH by about 200%.
c. Another essential amino acid known as Glutamine may also be consumed before bedtime or after a training session in a dosage up to 12 mg.
d. The production of HGH can further be increased by the consumption of GPC (Alpha-glycerylphosphorylcholine) in a dose of about 500 mg after a workout.
If we train too hard or suffer from dearth of adequate sleep, the human growth hormone is going to be affected in the opposite way. When we do overwork or fail to get sufficient slumber, the stress hormone known as cortisol is released and as a result, our body stores more fat. We must sleep regularly for 7 to 9 hours to be able to produce HGH which is needed to stimulate muscle development.