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Prolactin is a hormone responsible for breast development, lactation, and many other processes required to maintain homeostasis. Levels in men are typically low, so imbalances have varied clinical implications. (source)
Low prolactin levels stem from physiological factors affecting the pituitary gland, which regulates prolactin secretion. Inadequate intake of certain amino acids and overconsumption of zinc also contribute to lower prolactin levels. (source, source, source)
Potential Performance Impact:
Prioritize high-quality protein: Protein consumption is associated with increased prolactin. Protein consumption leads to the breakdown of proteins into amino acids that stimulate prolactin secretion. (source, source, 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).
Exercise at a high intensity: Exercise increases prolactin concentrations. Vigorous physical activity increases stress-induced hormones which stimulate prolactin production. (source, source)
Protocol: Follow a structured program ensuring at least 75 minutes of 75% max heart rate or greater weekly.
Avoid zinc: Supplementation with zinc decreases prolactin levels. Zinc binds to prolactin, inhibiting the bioavailability of prolactin in the blood. Limiting zinc intake regulates prolactin concentrations. (source, source, source)
Protocol: Monitor excess zinc intake and supplement concentrations.
High prolactin levels are influenced by physiological factors involving the pituitary gland. (source, source, source)
Potential Performance Impact:
Prioritize zinc-rich foods: Consumption of zinc decreases prolactin levels. Zinc inhibits the secretion of prolactin, decreasing levels in the blood. (source, source)
Protocol: Consume at least two servings of zinc-rich food a day. One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (1/4 cup), Lamb (3 oz).
Active recovery: Stress is correlated with increased prolactin secretion. Active recovery techniques reduce stress and decrease cortisol levels, leading to reduced secretion of prolactin. (source, source)
Protocol: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Avoid alcohol: Alcohol consumption increases prolactin levels. Ethanol stimulates the release of prolactin from the anterior pituitary gland. (source, source)
Protocol: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with zinc: Supplementation with zinc decreases prolactin levels. Zinc inhibits the secretion of prolactin. (source, source)
Protocol: Supplement with at least 5 mg of zinc daily.
