Men’s health month is June, so we are focusing our efforts on how men can improve their lives as well as their fitness.
Your fitness goals will be as successful if you eat well as they are if you exercise. Lisa Jubilee is a certified dietitian and nutritionist and co-founder of Live Proof. She recommends that you visit your doctor to get a checkup. My male clients don’t visit the doctor as often as their female counterparts. Lisa stated that women usually visit their gynecologist once a year and get blood work done. Lisa also said that the pandemic may have prevented you from seeing your doctor as often as you should have.
Before consulting a nutritionist, your doctor can advise you about any medical issues or deficiencies. Lisa begins her nutrition consultations with an analysis of her clients’ recent blood work and a review of their food journals for the next 5-7 days to identify any deficiencies.
Protein intake should not be excessive
Male gym-goers often want to build muscle, so it is important to eat enough protein. Many people, even non-professional athletes, underestimate the importance of getting enough protein in their daily meals. A good rule of thumb is to consume one gram of protein for every kilogram of body weight. Lisa explained that too much protein can cause your body to convert the protein into sugar via gluconeogenesis. There are many protein products on the market, but Lisa suggests whey protein from grass-fed cows, pasture-raised whole eggs and wild Alaskan salmon as excellent sources of protein.
Vitamin D is integral to immunity
Eggs, specifically the yolk, are a great source of protein. They are also one of three major sources of Vitamin D. Wild Alaskan salmon and mushrooms are also good sources. Vitamin D is essential for weight control and the immune system. Low Vitamin D levels can increase the risk of developing diabetes in men who aren’t as healthy. Vitamin D can also be obtained from sunlight. Lisa suggests that those with darker skin should spend 15 minutes outdoors without sunscreen, while those with darker skin should spend 20-25 minutes in direct sunlight. Summer is a time when the weather is more pleasant. You may feel more energetic. Lisa explained that this can partly be due to the body receiving more Vitamin D from sunlight. Supplements can be taken if you have low Vitamin D levels, especially during the winter months.
Sometimes vegetables are overlooked when it comes to building muscle. Lisa stated that male clients find it a little more difficult to eat vegetables than female clients. Lisa also said that greens should be darker in color. Darker greens such as spinach, collard greens and watercress can provide valuable co-enzymes to help build muscle.
Considerations after a Workout
It is important to stay hydrated after a hard weight training session or HIIT exercise. You should drink one ounce for every two pounds of body weight or half of your body weight in fluid ounces. Lisa recommends that you increase your magnesium intake by eating nuts such as walnuts and pecans or taking magnesium supplements to aid in muscle recovery. To fully reap the benefits of a workout, make sure you get enough sleep each night. The growth hormone is most active at night. Lisa suggests that men sleep between 8-9 hours per night.
