It gets difficult to plan your diet with so much information out there.听 What you should eat, what is bad for you, what you should and shouldn’t be doing. The article below from the can shed some light on some topics for men about protein, carbs and omega fatty acids!
Nutrition Tips for Men in 2020
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Weary of trying to cut through the clutter of misinformation and unsupported claims about what you should or shouldn鈥檛 be eating? With so much information at our fingertips, it can be really challenging to separate fact from fiction. But eating nutritiously doesn鈥檛 have to be complicated. Here are four essential tips to help ensure you鈥檙e getting the nutrients your body needs to stay healthy and energetic.
Don鈥檛 Skimp on Protein
鈥淚 believe there is a large population of men who miss out on their daily basic nutritional needs,鈥 says Tim Hughes, Certified Strength and Conditioning Coach at Hughes Health in Toronto, Ontario, Canada. 鈥淎nd so much of it stems from the fact that men generally have a higher lean muscle mass percentage than women. That greater degree of muscle mass needs to be supported through proper diet, and that begins with protein intake鈥 he concludes.
So don鈥檛 skimp on protein, especially if you鈥檙e looking to build muscle. The extra muscle mass that men carry (compared to women) is due to elevated levels of testosterone circulating in the male body. And maintaining and building that extra muscle mass requires fuel from dietary protein because skeletal muscle, in its most basic form, is made up of microscopic protein filaments. But how much protein? The answer depends on the type of activity you perform.
For weight lifters, powerlifters and anyone who performs resistance training (machines, bands, dumbbells, body-weight exercises), the Academy of Nutrition and Dietetics recommends a daily protein intake of between 1.4 to 1.8 grams of protein per聽kilogram聽of bodyweight to build muscle mass (or approx. 0.64 to 0.82 grams of protein per聽pound聽of body weight). What does that actually look like on a plate? Let your hand be your guide: a standard 3 oz (85 g) serving of meat or fish should fit into your palm; a half-cup (100g ) of plant-based protein such as beans or legumes equals the size of your fist; two tablespoons (30 grams) of protein-packed nut butters is about the size of your thumb.
Don鈥檛 Skimp on Carbohydrates聽
鈥淐arbohydrates are the sidekick to proteins,鈥 says Huges. 鈥淐arbs support proper protein synthesis. You need to keep carbs at a healthy level if your aim is to add lean muscle mass.鈥 What does that mean? First and foremost, include carbs in your post-workout meal. Carbohydrates trigger the release of insulin, which allows for both glucose and amino acids (the building blocks of protein) to be taken up by muscle cells.听A 2012 research study published in the聽聽suggested that combining a fast-acting carbohydrate with a protein after a vigorous workout can be an effective means of increasing muscle protein synthesis. Consuming a 3:1 protein-to-carbohydrate ratio with approximately 30–40 grams of carbs is a聽聽for post-workout muscle growth.
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