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IGF-1, or insulin-like growth factor 1, is a hormone that regulates the effects of growth hormone in the body. The Z-score is the number of standard deviations a given result lies above or below the mean, adjusted for both age and sex. (source)
Low serum IGF-1 levels result from physiological factors affecting the pituitary gland and liver, which are responsible for producing and regulating IGF-1. Inadequate intake of essential nutrients like protein, zinc, and magnesium also contributes to lower IGF-1 levels. (source, source)
Potential Performance Impact
Prioritize high-quality protein. Consumption of protein increases IGF-1. (source) Protein provides complete amino acids used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source)
Protocol: Eat 0.8 to 1.0 g of protein per pound of body weight per day. One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz).
Resistance training. Resistance training is associated with increased levels of IGF-1. (source) Strength training stimulates the production of growth hormone, which then stimulates IGF-1 production by the liver. (source)
Protocol: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with a quality protein source. Whey protein supplementation increases IGF-1. (source) Whey protein provides complete amino acids used for muscle protein synthesis, during which there is an increase in hormone production, including IGF-1. (source)
Protocol: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
High serum IGF-1 levels are often attributed to physiological factors related to the liver and pituitary gland, which regulate the production of insulin-like growth factor 1. Diets rich in protein and essential nutrients stimulate the release of IGF-1. (source, source)
Potential Performance Impact
Maintain a calorically optimized diet. Excess caloric intake is associated with higher IGF-1. (source) Excess caloric intake increases insulin production by the pancreas, which stimulates the liver to produce more IGF-1. (source) Consuming a calorically optimized diet helps regulate IGF-1 levels.
Protocol: Monitor caloric intake to ensure optimal energy balance.
Perform breathwork and meditation. Elevated IGF-1 is associated with high levels of stress and depressed mood. (source) Meditation and breathwork reduce stress. (source, source, source) IGF-1 is directly influenced by stress hormones. (source, source, source) Reducing stress decreases IGF-1 levels.
Protocol: Sit down and calmly focus on your breath while box breathing for up to five minutes.
