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Tired of trying to cut through the clutter of misinformation and unsupported claims about what you should or shouldn't eat? With so much information, it can be really difficult to separate fact from fiction. But eating nutritiously doesn't have to be complicated. Here are four important tips to ensure you're getting the nutrients your body needs to stay healthy and energized.
Don't skimp on protein
“I believe there are a large number of men who are not meeting their basic daily nutritional needs,” says Tim Hughes, certified strength and conditioning coach at Hughes Health in Toronto, Ontario, Canada. "And so much of this is because men generally have a higher percentage of muscle mass than women. This higher level of muscle mass needs to be supported by proper nutrition, and that starts with protein intake," he concludes.
So don't skimp on protein, especially if you want to build muscle. The extra muscle mass that men carry (compared to women) is due to increased testosterone levels circulating in the male body. And maintaining and building that extra muscle mass requires fuel from dietary protein, since skeletal muscle, in its most basic form, is made of microscopic protein filaments. But how much protein? The answer depends on the type of activity you are doing.
For weightlifters, power lifters, and anyone who performs strength training (machines, bands, dumbbells, bodyweight exercises), the Academy of Nutrition and Dietetics recommends a daily protein intake of between 1.4 and 1.8 grams of protein per personkilogrambody weight to build muscle mass (or approximately 0.64 to 0.82 grams of protein perpoundof body weight). What does it actually look like on a plate? Let your hand be your guide: a standard 85g portion of meat or fish should fit in the palm of your hand. Half a cup (100 g) of plant-based protein, such as beans or legumes, is the size of your fist. Two tablespoons (30 grams) of protein nut butter is about the size of your thumb.
Don't skimp on carbohydrates
“Carbohydrates are the buddy of proteins,” says Huges. "Carbohydrates support proper protein synthesis. You need to keep carbohydrates at healthy levels if you want to add lean muscle mass." What does this mean? Primarily include carbohydrates in your post-workout meal. Carbohydrates trigger the release of insulin, allowing both glucose and amino acids (the building blocks of protein) to be absorbed by muscle cells.A 2012 research study published in the Journal of the International Society of Sports Nutritionsuggested that combining a fast-acting carbohydrate with a protein after intense exercise may be an effective means of increasing muscle protein synthesis. Consume a 3:1 protein to carbohydrate ratio at approximately 30– –40 grams of carbohydrates is an established formula for post-workout muscle growth.
Get your daily dose of omega-3 fatty acids
From cardiovascular and brain health to joint health, omega-3 fatty acids provide numerous benefits. People believe them too Reduce inflammation in the body. Inflammation is the immune system's response to injury or illness. High-intensity exercise increases inflammation and omega-3 fatty acids contain powerful anti-inflammatory properties to reduce it Inflammation after exercise and speed recovery.
Follow the Mediterranean diet
The Mediterranean diet combines all three macronutrients (proteins, carbohydrates and healthy fats) into a nutritional powerhouse for men. “[The Mediterranean diet] is one of the most researched preventive and therapeutic dietary interventions for cardiometabolic health and one of the most common prescriptions I give to my male patients,” says naturopath Liam LaTouche, ND, of Liam LaTouche Wellness in Toronto, Ontario, Canada.
The diet is primarily plant-based, with an emphasis on vegetables and fruits, whole grains and legumes, healthy fats and oils, nuts and seeds, with little added red meat, butter and sugar. Research suggests it is particularly helpful for treatment Metabolic syndrome This is a group of conditions that include increased blood pressure, blood sugar levels, waist circumference, blood fat levels and reduced levels of good (HDL) cholesterol. a. “Combined with exercise and stress reduction,” says LaTouche, “the Mediterranean diet is a safe, natural, and effective nutritional program for improving the health of men of all ages.”
Eating healthy doesn't have to be difficult or confusing. Following these basic tips can go a long way in improving your overall health and well-being.