As a man, a healthy diet will need to meet unique physical needs, fit with a particular lifestyle, and reduce your risk of disease. Nutritional needs differ for men depending on age and physical activity levels. Younger men usually need to consume more calories than older men, but still need to eat a varied, balanced diet. However, a healthy younger man weighing 80 kilos only needs about 60 grammes of protein, which is about grams of rump steak, so not a lot. Men over 50 years need foods that are richer in nutrients than calories in order to maintain weight. After the age of 70, slightly more calcium is suggested as well as phosphorous which can be taken through eating dairy, eggs, sardines or salmon, almonds, cashews, rice, wheat and oat bran, and peanut butter. Some foods that are rich sources of vitamin D include oily fish like salmon, meat, eggs, dairy and mushrooms. Ask your doctor to test your vitamin D levels. Magnesium — This mineral is involved in more than processes in your body. Low levels may increase the risk of heart disease. Studies say most men consume only about 80 per cent of the recommended daily magnesium since it is difficult to get all you need just from food.
But just because they have an easy time staying lean doesn’t mean it’s any either for them to add muscle. Also known as ” hard gainers ,” these men struggle to increase strength—despite regularly exercising and lifting weights. Often the blame their genetics, reserve themselves to endurance sports, and struggle to find “S” clothes at pretty much any clothing store. But research and experts show that genetics isn’t entirely to blame for an inability to gain muscle. And, with the diet and exercise plan plus heaping helpings of motivation and determination, you can overpower your hard-gainer genetics to build the muscle, power, and strength you want. Food quality is just as important as quantity, especially if you want to build muscle. Essentially, resistance training, done well, creates micro tears in your muscles, she explains.
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These phrases are often thrown around by guys at the gym who have no idea about nutrition. To me there is no clean or dirty bulk. Both are not sustainable. Understanding nutrition is key to gaining muscle. This involves knowing how many calories your body needs to maintain its current state. From here it is a matter of adjusting up or down to suit your goals. To gain muscle you need to increase your calories. If you think you can go to the gym and build muscle by doing the same old exercises, you will not see results. Your body needs extra fuel to grow. Because of this, so many people stay the same year after year. Here are the 5 rules every guy needs to know.