Since the beginning of time, masculinity had always been associated with toughness, power, and strength. True enough, science has something to say to support these men branding. Some studies suggest that the greater strength of men was mainly due to their larger muscle fiber. Men and women also differ in terms of body compositions with men having more bone mass and lower body fat percentage compared to women.
So what is the reason behind this toughness and might? The answer is simple, it’s proper nutrition! Providing men’s day-to-day nutritional requirements is one way to keep them healthy and strong.
Calorie is the amount of energy one can get by eating a certain type of food. Men, in general, need more calories due to their bigger body size and greater muscle mass compared to women. On top of this, they usually perform work which requires strength, too. On that note, men should meet their caloric requirement by eating foods containing good quality carbohydrates, protein, and fat.
In the case of vitamins and minerals, men usually have lower daily requirement compared to women. Nevertheless, one must meet his daily nutrient needs for the body to proceed with its normal processes and functions.
To achieve good health and right nutrition, men must follow the golden rule towards proper nutrition: eating foods in moderation, balance, and variety. One may follow the Daily Nutritional Guide Pyramid or Pinggang Pinoy to serve as guide to daily or per-meal intake.
Men should choose whole grain products, tubers, and root crops over those highly processed carbohydrate-containing foods like cakes, pastries, and other sweet bakery products, chips, fries, and other flavorful foods. These foods are also high in saturated fat, salt, and sugar, which are not good for the body. For protein sources, it is important to choose fresh meat and poultry products over those processed ones. One may also opt for plant-based protein sources such as beans and nuts. Choose healthy fats and oils, and use them sparingly. Men must consume more fruits (2-3 servings) and vegetables (3 servings) to provide them their daily vitamin and mineral needs.
They must also drink lots of fluid, especially water. However, intake of alcoholic beverages must be avoided or if not, it should be done with limitation and infrequently. It is recommended to skip intake of colored, synthetic, and high sugar-containing beverages. Instead, choose healthy alternatives such as natural juices from fruits and vegetables.
Good nutrition should be paired with proper lifestyle to achieve overall wellness. Men are encouraged to engage in physical activity, have time to rest and sleep, and avoid or quit smoking and other unhealthy vices and eating habits. As nutrition and diet are distinct from one person to another, it is recommended to seek advice from Registered Nutritionist-Dietitians and physicians regarding one’s nutrition and diet concerns.
Men play a vital role in the society. Taking good care of the body and securing good health and nutrition does not make one less of a man. Strength and power must come from the inside. Proper nutrition is the key! (PNC Stephanie C. Barrio)
References:
Blair, M. (2007, Jan 01). Sex-based differences in physiology: what should we teach in the medical curriculum? American Physiological Society. https://journals.physiology.org/doi/full/10.1152/advan.00118.2006
Merriam-Webster. (n.d.). Calorie. In Merriam-Webster.com dictionary. https://www.merriam-webster.com/dictionary/calorie
Miller, A. E., MacDougall, J. D., Tarnopolsky, M. A., & Sale, D. G. (1993). Gender differences in strength and muscle fiber characteristics. European journal of applied physiology and occupational physiology, 66(3), 254–262. https://doi.org/10.1007/BF00235103
Morrow, J. R., Jr, & Hosler, W. W. (1981). Strength comparisons in untrained men and trained women athletes. Medicine and science in sports and exercise, 13(3), 194–197.
University of Utah. (2020, February 5). Why males pack a powerful punch: Upper arm strength, different from females', may have specialized for forceful blows. ScienceDaily. www.sciencedaily.com/releases/2020/02/200205132404.htm
Victoria State Government (n.d.). Men’s nutrition needs. Better Health Channel. https://www.betterhealth.vic.gov.au/health/HealthyLiving/Mens-nutrition-needs
