Smart feeding of strength, health and vitality By Doctor V

Smart feeding of strength, health and vitality

Men face unique challenges and nutritional opportunities. From building muscle in the twenties of my age to maintaining the health of the heart in the 1940s and supporting the prostate and cognitive function at a later time, the appropriate fuel makes a deep difference. Forget the vibrant diets and restrictions – the best nutrition for men is based on science, balance and sustainability, which enables you to feel the best of what you have.

Why do men need the designed nutrition:

* Muscle mass and metabolism: Men have of course higher muscle mass rates and metabolism from women, which requires adequate protein and calories to maintain and build strength.
* Focusing on heart health: Men generally face a greater risk of cardiovascular disease early in life. Nutrition plays a decisive protective role.
* Prostate health: The specific nutrients are associated with supporting the health of the prostate with the progress of men.
Hormonal balance: Testosterone and other hormones are affected by the diet, and affects energy, mood, muscle mass and instinct.
* Bone density: While often associated with women, men also need the main nutrients (such as calcium and vitamin D) to maintain strong bones with age.

Optimal male nutrition columns:

1. The strength of the protein (but not excess):
* Why: necessary to build and repair muscles, support the immune function, and enhance satiety.
*How much: the purpose of ** 0.8-1.2 grams of protein for each pound of body weight ** daily, depending on the level of activity. Spread the income through meals.
* The best sources: lean meat (chicken, turkey, empty beef), fatty fish (salmon, mackerel – wonderful for omega -3s!), Eggs, dairy (Greek yogurt, home cheese), legumes (beans, lentils), Tofu, Time, nuts, and seeds.

2. Complex carbohydrates for continuous energy:
* Why: the primary fuel source for your mind and muscles, especially for active men. Choose complex carbohydrates to launch fixed energy.
*The best sources: focus on whole grains (oats, quinoa, brown rice, whole bread/pasta), fruits (berries, apples, banana), ** vegetables ** (especially non -stereotypes!), And legumes. Reducing refined sugars and processed grains.

3. Healthy fat is essential:
* Why: decisive to produce hormones (including testosterone), brain health, absorption of vitamins, and reducing inflammation.
* Best sources: Give priority to unilateral fats (avocado, olive oil, nuts such as almonds/cashews) and unsaturated fats omega -3 (fatty fish, nuts, chia seeds, flaxseed). Reducing saturated fats (found in fat pieces of red meat, full -fat milk) and avoiding unsaturated fat (processed foods).

4. Fiber: the intestine and the heart hero:
* Why: promotes the health of the digestive system, helps control blood sugar levels and cholesterol, and contributes to satiety. Many men summarize.
* How much: it aims to 30-38 grams per day
* Best sources: vegetables (all types!), Fruits, whole grains, legumes, nuts, and seeds.