Garlic is a seasoning. I like to eat it on Italian food. But it is also an herbal supplement. For bodybuilding, garlic may increase testosterone.
Benefits. It may enhance protein synthesis, increase muscle and boost gains. Scientific research has found that garlic increases T. This leads to more muscle mass.

Warning:More garlic is not better. Extreme high-garlic diets reduce T. Don't eat too much.

Testosterone. In a study, rats were fed high-protein diets, similar to the diets bodybuilders will consume. The two groups of rats in the study were fed the same diet.

And:The first group was also given a garlic supplement. At the end, garlic-fed rats had a greater level of testosterone.

Also:They had a higher nitrogen balance. This chemical balance leads to muscle growth.

These results suggest that dietary supplementation with... garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone in rats fed a high protein diet.

Garlic supplementation increases testicular testosterone
A review. The garlic supplement had some effect. When testosterone levels are higher, more protein synthesis will occur. The nitrogen balance will be more positive.

And:As a result, more muscle tissue and strength will be developed. A positive nitrogen balance helps muscle synthesis.

So bodybuilders who consume garlic supplements may gain an advantage. Animals respond in similar ways to muscle-building supplements (such as protein or anabolic steroids).

Thus:Garlic presumably would have a positive effect on weightlifting in humans.

A complex supplement. New scientific research has found that garlic is a complex supplement. Depending on how it is used, it can reduce or increase testosterone levels.

Caution:Rats fed an extremely high amount of garlic had cell death in their testicles.

Garlic or Allium sativum shows therapeutic effects such as reduction of blood pressure or hypercholesterolemia but side-effects on reproductive functions remain poorly investigated. Because of garlic's chemical complexity, the processing methods and yield in preparations differ in efficacy and safety.

Chronic crude garlic-feeding
Testicular cell death is not a good thing. What is the key point here? Garlic in excess will not keep increasing testosterone. Using too much garlic may decrease testosterone.

So:An important recommendation is to use enough garlic, but not too much, to optimize your testosterone.

Liver improvement. Fatty liver disease, NASH or nonalcoholic steatohepatitis, is bad for your entire body. It makes it hard to lose weight or get in shape.

And:Once developed, it is hard to get rid of—NASH is usually linked to being overly fat. Garlic helps reduce NASH.


These results demonstrate that [garlic] protected obese mice with long-term HFD-induced NAFLD from lipid accumulation, inflammation, and oxidative damage by ameliorating lipid metabolic disorders and oxidative stress.

Garlic protects against obesity
If you are fat, using garlic can help keep your liver in better health. And this can help you improve your exercise performance and your physical fitness. All these things work together.
Story. I used a garlic supplement for months. It was inexpensive and gave me some interesting smells to my breath. But I did not notice any extra muscular development.

And:I was still new to bodybuilding. At the time I was not eating enough. My muscle growth was attenuated.

Thus:Garlic did not make up for my ineffective diet. As a general rule, diet is most important for muscle growth.

Heartburn. This is a pain. Heartburn is a common problem. And for some of us, garlic can cause extra heartburn. I research this problem and provide answers.Heartburn and Garlic
A summary. The effect of garlic on muscle mass and strength is likely not profound. It provides some sort of positive benefit. Garlic is useful for bodybuilding.Increase Testosterone
Other benefits. Garlic has many positive effects on health (it even helps your liver). But it can have a negative effect on your health if used in excess.