Men’s Health Nutritional Tips

When it comes to nutrition, we all need the same things: food that gives us energy as well as vitamins and minerals. However, a healthy diet varies based on age and gender.

Men have a greater metabolism, more muscle mass, and a larger stature than women. As a result, compared to women, we require more calories and fibre throughout the day, as well as higher levels of some vital vitamins and minerals. Men have unique dietary requirements, such as maintaining adequate testosterone levels.

Before you go into particular nutrient recommendations, be sure your total calorie intake is under control. Men have larger calorie requirements than women, ranging from 2,220 to 3,000 calories per day on average. You may require more or fewer calories than this average, depending on your objectives.

Aim for 45–65 per cent of your total calories to come from carbohydrates, 10–35 per cent from protein to help maintain muscle mass, and the remaining 20–35 percent from fat to keep you satisfied.

Your calorie requirements will differ depending on your age, height, weight, degree of exercise, and gender. Because males have a faster metabolism than females, knowing your appropriate calorie intake is crucial.

Let's take a closer look at some of the most important nutrients for males so you can create a diet that keeps you healthy and happy.

Eat protein

For the average adult male, the current daily recommended intake (DRI) of protein is 0.8 grams per kilogram of body weight.

1 This suggestion, however, may be too low for guys who exercise regularly.

Consuming 20 to 40 grams of high-quality protein every three to four hours is sufficient, according to the International Society of Sports Nutrition (ISSN), and helps promote muscle protein synthesis, healthy body composition, and gym performance.

"Well, what exactly is a 'high-quality' protein source?" you might wonder. All nine necessary amino acids are present in sufficient amounts in high-quality protein sources. "Complete proteins" is another name for them. Although most complete proteins come from animal sources, some plant-based proteins, such as soy and quinoa, do contain all essential amino acids.

Although whey protein products are often lactose-free, egg white protein or soy are excellent complete protein alternatives if you have a dairy allergy. If you're a vegan, seek soy-based protein powders or products that contain a blend of plant-based proteins, such as rice, pea, hemp, and chia seed, rather than a protein source that simply contains one of these ingredients.

Protein powders and bars are convenient to have on hand to ensure you receive enough protein, whether you're attempting to gain, decrease, or maintain your current weight.

Dietary fibre

The majority of us do not consume enough fibre on a regular basis. In fact, 97 per cent of men do not consume the recommended daily fibre intake of 28 to 34 grams.

There are two kinds of fibre to eat: soluble fibre and insoluble fiber.

Soluble fiber aids in the reduction of cholesterol and the control of blood sugar levels. Oats, beans, peas, barley, and apples are all good sources of soluble fiber.

Insoluble fibre improves intestinal health. Wheat bran, almonds, and vegetables, including cauliflower, green beans, and potatoes, contain insoluble fiber.

Dietary fiber is abundant in fruits, vegetables, and whole grains. A high-fiber diet can aid with gastrointestinal motility, inflammation reduction, and heart disease prevention.

To gain the benefits of a high-fibre diet, try to include plenty of fruits, vegetables, and whole grains in your daily diet. Consider taking a fibre supplement if you're having difficulties getting enough fibre from whole meals.

Omega-3 fatty acids

Men require approximately 1.6 grams of omega-3 fatty acids per day.

According to research, getting adequate omega-3 fatty acids in your diet, combined with a healthy caloric intake, can help lower your risk of diet-related chronic diseases like cardiovascular disease, type 2 diabetes, and obesity.

Omega-3s play a role in a variety of bodily functions, including the formation of cell membranes in the brain and sperm cells.

Omega-3s are abundant in cold-water fatty fish such as salmon, tuna, mackerel, herring, and sardines. Chia seeds, flaxseeds, walnuts, and canola oil are all vegetarian sources.

If you don't eat multiple servings of omega-3-rich fish per week, or if you're a vegetarian or vegan, consider taking fish oil or an algae-based omega-3 supplement to guarantee you're receiving enough.

D vitamin

More than 90% of men are deficient in vitamin D, which is an issue because adequate vitamin D is necessary for bone health.

1 Bone softening and weakness can be prevented with a combination of proper vitamin D and calcium intake. Vitamin D is also crucial for calcium absorption, immune system support, and inflammation reduction.

Vitamin D intake for men should be at least 600 IU (or 15 micrograms) each day.

Sunlight exposure is the most prevalent source of vitamin D. Spending 5 to 30 minutes outside at least twice a week will help ensure adequate vitamin D levels. 6

Vitamin D-rich foods are uncommon, however fatty fish (salmon, tuna, mackerel, trout, and herring) and fish liver oils (such as cod liver oil) do contain it. You might consider taking a vitamin D supplement because few foods are high in vitamin D, and many of us live in northern locations where the sun is too low in the sky to efficiently manufacture enough vitamin D in our skin (especially during the winter months). 1,6

Calcium

Calcium, like vitamin D, aids in bone health. Appropriate calcium intake has also been linked to a lower risk of colon and rectal cancer, according to research.

Around 30% of males do not get the 1000 mg of calcium per day that is recommended. The calcium-rich and fortified foods listed below can help you reach your requirements: 1

Dairy products that are low in fat or fat-free (milk, cheese, Greek yoghurt, etc.)

Kale

Spinach

Bok choy is a type of Chinese cabbage.

Tofu

Cereals with added nutrients

Orange juice with added nutrients

If you don't eat a lot of dairies or are concerned about your calcium intake, a calcium supplement can help. You may need to time your calcium intake depending on the type of calcium you take so that it does not interfere with other medications or supplements. For more information, consult your doctor or a licensed dietician.

Magnesium

Magnesium is a vital mineral that aids in muscular contraction, physical performance, and the production of energy in the body.

8,9 Magnesium deficiency might affect your energy levels and physical performance. If you have low testosterone levels, increasing your physical activity and consuming enough magnesium may help. 8

Every day, you should ingest roughly 420 milligrams of magnesium.

Magnesium can be found in a variety of foods, including:9

Seeds from pumpkins

Chia seeds are a type of chia seed that

Almonds

Edamame

Spinach

beans (black)

Cashews

Peanuts

Consider taking a magnesium supplement in addition to eating more magnesium-rich foods in your daily diet to ensure you are getting enough magnesium.

Vitamin C

Wound healing and collagen formation require vitamin C. Vitamin C is a powerful antioxidant that may help prevent or halt the progression of certain malignancies. A diet rich in antioxidant-rich fruits and vegetables has also been linked to a lower risk of heart disease, which is the leading cause of death in adult males.

You only need 90 milligrams of vitamin C each day, which you may obtain from red bell peppers, citrus fruits, strawberries, and broccoli.

Creatine

Creatine supplementation appears to be beneficial to people of all ages, according to research. Creatine supplementation not only improves strength, muscle development, and recovery after a workout, but it may also help lower cholesterol and triglyceride levels, reduce fat deposition in the liver, prevent bone loss, and improve cognitive function, according to a growing body of studies. 12

If you engage in any type of regular exercise, a creatine supplement should be considered. 3 to 5 grams of creatine monohydrate per day is recommended by the International Society of Sports Nutrition.

Collagen

Collagen supplements may aid in the prevention of bone collagen degradation as well as the relief of pain associated with joint disorders like osteoarthritis.

Collagen supplementation of 15 grams per day can aid with joint discomfort and function.

To receive the most health benefits, combine collagen supplements with vitamin C and physical activity.

When purchasing a collagen supplement, search for phrases like "hydrolyzed" or "peptides."

Fenugreek Extract

After the age of 30, testosterone levels in men fall at a rate of roughly 1% per year. Fenugreek seed extract, taken in doses of 500 to 600 mg per day, may aid in the prevention of this deterioration. 14

The herb fenugreek is widely used in Indian, North African, and Middle Eastern cuisines. It has a maple syrup-like flavour characteristic.

While using whole fenugreek has no known adverse effects, ingesting too much fenugreek extract can cause gastrointestinal distress. Before starting a new supplement, see your doctor, registered dietitian, or another certified healthcare expert.

Checkups with your primary care physician on a regular basis

Seeing your doctor isn't a nutrition suggestion, but it's still vital. For men younger than 50 years old, the Mayo Clinic suggests seeing your primary care physician every three to five years, and then once a year after that.

One Nutrient at a Time Towards Wellness

The easiest method to ensure you're getting all of your nutrients is to think about them one at a time. Take, for example, protein. Are you getting enough protein in your diet? Do you need to supplement with a protein powder or can you make any dietary modifications to add additional protein to your diet?

Once you've achieved this goal, set a new one, such as increasing your fibre consumption. You'll be one step closer