Regarding nutrition, we usually need the same things: food that provides energy and nutrients like vitamins and minerals. But healthy eating varies by age and gender.
Men tend to have more muscle mass, a larger build, and a higher metabolism than women. As a result, we generally need more calories and dietary fiber throughout the day and specific essential vitamins and minerals than women do. Men also have sex-specific nutritional needs, such as promoting healthy testosterone levels. 1
But for men, calories come first.
Before diving into specific nutritional recommendations, you must ensure your total calorie intake is controlled. Men have higher calorie needs than women, averaging about 2,220 to 3,000 calories daily. Depending on your health goals, you may need more or fewer calories than this average.
The goal is to use about 45 to 65 percent of calories consumed from carbohydrates for energy, about 10 to 35 percent of calories consumed from protein to help maintain muscle mass, and the remaining 20 to 35 percent of calories from fat to help keep you full. 1
Your calorie needs will vary depending on age, height, weight, activity level, and gender. Men tend to have a higher metabolism than women, so it’s essential to know your recommended calorie intake. 1
Let’s take a closer look at some of the essential nutrition for men so you can create a meal plan to keep you healthy and feel good about yourself.
Step 1: Protein
Currently, the recommended daily intake (DRI) of protein for the average adult male is 0.8g per kg of body weight. 1 However, this recommendation may be too low for men who exercise regularly.
According to the International Society of Sports Nutrition (ISSN), 20 to 40 grams of quality protein every three to four hours is enough to help support muscle protein synthesis, healthy body composition, and your physical performance at the gym. 2
You may wonder, “What is a ‘good’ source of protein?” Good quality protein sources contain appropriate levels of all nine essential amino acids. They are also known as “complete proteins.” Complete proteins usually come from animal sources, but some plant proteins, such as soy and quinoa, contain all the essential amino acids. 3
Whey protein products are usually lactose-free; if you are allergic to dairy products, egg white protein or soy are excellent complete protein substitutes. If you are a vegetarian, try soy protein products, protein powders, or products that contain a mix of plant proteins, such as rice, peas, hemp seeds, and chia seeds. Don’t look for protein sources that have only one of these ingredients.
Potable protein powders and bars will ensure you get enough protein if you want to gain, lose, or maintain your current weight.
- Dietary fiber
Most of us don’t meet our recommended daily intake of fiber. Ninety-seven percent of men don’t get the recommended daily information of 28 to 34 grams of dietary fiber.
Two types of dietary fiber can be incorporated into your diet:
Soluble dietary fiber: Helps reduce cholesterol and stabilize blood sugar levels. Sources of soluble nutritional fiber include oats, beans, peas, barley, and apples.
Insoluble dietary fiber: Optimizing gut health. Insoluble dietary fiber is found in wheat bran, nuts, and vegetables such as cauliflower, mung beans, and potatoes.
Fruits, vegetables, and whole grains are excellent sources of dietary fiber. A high-fiber diet helps with bowel movement, reduces inflammatory responses, and reduces the risk of heart disease. 4
Try incorporating plenty of fruits, vegetables, and whole grains into your daily diet to benefit from a high-fiber diet. If you have trouble getting enough fiber from a complete diet, consider taking a dietary fiber supplement.
- Omega-3 fatty acids
Men need about 1.6 grams of omega-3 fatty acids per day. Research suggests that adequate dietary intake of omega-3 fatty acids and appropriate calories may help reduce the risk of diet-related chronic diseases, such as cardiovascular disease, type 2 carbohydrate-metabolic disease, and obesity.
Omega-3 fatty acids are involved in many essential body processes, including making cell membranes for the brain and sperm cells. 5
Fatty fish found in cold water, such as salmon, tuna, mackerel, herring, and sardines, are an excellent source of omega-3 fatty acids. Vegetarian sources include chia seeds, flaxseed, walnuts, and canola oil.
If you generally cannot eat fish rich in omega-3 fatty acids several times a week, or if you are a vegetarian or vegan, consider taking fish oil or seaweed-based omega-3 supplements to ensure you get enough of this essential healthy fat. 1,5
- Vitamin D
More than 90 percent of men don’t get enough vitamin D, which can be problematic because adequate vitamin D is essential for healthy bones. 1 The combination of adequate vitamin D and calcium intake helps prevent the weakening or softening of bones. Vitamin D also plays a vital role in calcium absorption, supporting the immune system and reducing inflammatory responses.
Men should get at least 600 IU (international units, or 15 micrograms) of vitamin D daily. 1 The most common source of vitamin D is sunlight exposure. Five to 30 minutes of outdoor activity at least twice a week can help ensure adequate vitamin D. 6
Naturally rich food sources of vitamin D are rare, but vitamin D is found in fatty fish (salmon, tuna, mackerel, trout, and herring) and cod liver oils such as cod liver oil. Since there are fewer vitamin D-rich foods and many of us live in northern climates, where the sun is too low in the sky to produce adequate amounts of vitamin D optimally in the skin (especially during the winter months), you should consider taking vitamin D supplements. 1,6
Step 5: Calcium
Like vitamin D, calcium helps promote healthy bones. Studies have also shown that adequate calcium intake can help reduce the risk of colon and rectal cancer.
About 30 percent of men consume less than the recommended 1 000 milligrams of calcium daily. Calcium-rich foods and some fortified foods can help you meet your needs. 1
Low-fat or nonfat dairy products (milk, cheese, Greek yogurt, etc.)
kale
spinach
Chinese cabbage
tofu
Fortified cereals
Fortified orange juice
If you don’t eat much dairy or think your calcium intake is low, you can take calcium supplements to make up the difference. Depending on the type of calcium you consume, you may need to adjust the timing of your calcium intake so that you don’t mix it with other remedies or supplements. Consult your doctor or registered dietitian for guidance.
Step 6: Magnesium
Magnesium is an essential mineral that plays a vital role in muscle contraction, physical performance, and helping the body produce energy. 8,9 When magnesium intake is low, your energy levels and physical performance are affected. If you have low testosterone levels, getting enough magnesium and increasing physical activity may help. 8
You should take 420 mg of magnesium daily. 1 Many foods are rich in magnesium, including 9
Pumpkin seed
Chia seed
almond
spinach
Cashew nut
peanut
edamame
Black bean
In addition to incorporating more magnesium-rich foods into your diet, consider taking magnesium supplements to ensure your needs are met.
- Vitamin C
Vitamin C plays a vital role in wound healing and collagen production. As a powerful antioxidant, vitamin C intake may help prevent or slow the development of specific malignant cell mutations. In addition, adding antioxidant-rich fruits and vegetables to the diet has been associated with a reduced risk of heart disease, the leading cause of death in adult men. 10,11
You only need 90 mg of vitamin C per day, and you can easily get it through a variety of foods, such as red bell peppers, citrus fruits, strawberries, and broccoli. 1,10
- Creatine
Studies have shown that people of all ages can benefit from creatine supplementation. Creatine not only helps to optimize potency, increase muscle mass, and optimize post-exercise repair, but there is growing evidence that creatine supplementation may help reduce cholesterol and triglyceride levels, reduce fat accumulation in the liver, reduce bone loss, and improve cognitive function. 12
If you are taking any form of regular exercise, you should consider taking creatine supplements. The International Society of Sports Nutrition recommends 3 to 5 grams of creatine monohydrate daily.
- Collagen
Collagen supplements help prevent collagen breakdown and relieve pain caused by certain joint diseases, such as bone joint problems. 13 Taking 15 grams daily can help optimize joint pain and function.
When taken in conjunction with vitamin C and physical activity, collagen supplements can have outsize health benefits. 13 When choosing a collagen supplement, look for products that contain the words “hydrolyzed” or “peptide.”
- Fenugreek extract
When men reach the age of 30, testosterone levels decline at a rate of about 1 percent per year. A daily dose of fenugreek seed extract of 500 to 600 milligrams may help counter this decline. 14
Fenugreek is an herb commonly used in Indian, North African, and Middle Eastern dishes. Its flavor is similar to maple syrup.
Although there are no known side effects from using whole fenugreek, consuming too much fenugreek extract may cause a stress response in the gastrointestinal tract. Be sure to consult your doctor, registered dietitian, or another qualified medical health professional before starting a new supplement. 15
Regular basic health check-ups
Seeing a doctor is not nutritional advice, but it matters. The Mayo Clinic recommends that men under 50 see a primary health doctor every three to five years, and men over 50 see a primary health doctor every year. 16
For health, consider one nutrient at a time.
An excellent way to ensure that you meet all your nutritional needs is to consider nutrient intake on a case-by-case basis. Take protein, for example. Are you getting enough protein? Can you change your diet to include more protein in your diet, or do you need a protein powder supplement?
Once you’ve reached that goal, try setting a new one, such as meeting your dietary fiber intake. With each new change you make, you will have a healthier lifestyle and become a better version of yourself.