It’s time to think about men’s nutrition– It’s important. You can read as many generalized diet articles, but still be missing some important nutrients that help men need for a healthy diet and strong body. While women may have more specialized nutritional needs, that doesn’t mean that men don’t have specific needs based on biology as well. Even though many nutritional issues are common in both sexes, like obesity, diabetes, and cardiac disease, men have many special circumstances because of larger body mass and muscle ratios.
Men’s bodies need to be fed more calories than females. Without exercise, men need to intake at least 14 calories per pound of lean body mass. That number needs to be even higher if they are exercising. That means the average 180-pound man who has around 17% body fat needs 14 calories to feed the 150 pounds of lean muscle. That’s 2,100 calories on a day they aren’t working out. The average woman only needs 1,400 calories on a day they are resting. The difference in size is one thing, but women and men have a few other subtle differences.
There are the obvious differences, like childbirth and lactation, but then there are even smaller differences that play their part in the different dietary needs of men. First, is the normal level of circulating red blood cells. Men have a higher average number of red blood cells, which can affect the nutrients they should intake. Another factor is that men have lower tolerance to hypoglycemia, which is caused by low levels of plasma glucose than women.
Eating the Right Protein
While both men and women need to eat lean protein for a healthy diet, active men need to consume more lean protein to be physically fit. This is especially true for men who want to build up their muscle mass. If that’s the case for you, you will want to consume larger portions than your recommended daily requirements. You can do this by dividing your current weight by 2.2. That is the most amount of protein you should consume each day weighed in grams.
The best time to eat protein is at dinner time. Skip the carb heavy dinner and consume most of your protein, instead. This will help you rebuild and heal muscle as you sleep.
Age and Men’s Nutrition
Your metabolism will slow as you grow older. Age also limits the amount of physical activity, for most men. While it is still important to have higher protein and vitamin and mineral intake, the overall calorie requirements need to be adjusted with age and activity levels.
That means even though older men should eat less, they still need to have nutrient-rich meals. It’s good to practice cutting carbs early because they often have less immune system boosting nutrients. Instead stick to vegetables, fruits, whole grains, and lean protein. This will help fight oxidative damage to your eyes, bones, muscles, and protect against disease.
Exercise is always important to slow the body’s natural replacement of muscle tissue with fat. The more active you are throughout your younger years, into your 40’s and beyond, the less likely you are to see a decline in your muscle mass. People who exercise throughout their lives also see less of a metabolic decline.
Getting Calcium is Important
While osteoporosis is often called a “woman’s disease,” one in four men over fifty has an injury related to osteoporosis in their lives. That makes it a similarity in male and female health that is often overlooked. Make sure you are eating foods that offer the most calcium possible. Men’s nutrition is more important than you thought! Take care of your body with these tips.