Men’s Health Month: Eating for Next-Level Fitness

Betty

Eat to Improve Your Health & Athletic Performance

June is Men’s Health Month! Did you know the top health concerns for men today are mental health, energy, strength, and performance? That’s why MyFitnessPal is calling on men everywhere to start Eating for Next-Level Fitness. We partnered with Brett Singer, a registered sports dietitian, to offer helpful ways you can eat to achieve optimal health, fitness, and athletic performance. Follow us all month long on IG, Facebook, and our blog, then join the conversation.

Comment in the thread below:

• What changes have you made to your diet or routine to improve your health & fitness?
• What foods boost your energy levels?
• What foods do you eat to fuel your workout or recovery?
• What have you found that has worked for you in achieving your fitness goals?

Share your tips & inspire others!

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sijomial

Beware a lot of my comments are specific to endurance cycling:

What changes have you made to your diet or routine to improve your health & fitness?
My regular diet didn't need any changes for health beyond increasing protein intake as my training load has increased over the years. I also have to eat far more generally as my sport burns so many calories.
Rough numbers - about 209,000 calories burned cycling last year.
My cycling fuelling strategy started with getting excellent advice on the principles from a very knowledgable sports physio (and exceptional cyclist) and then evolved with experimentation to fine tune and personalise.

What foods boost your energy levels?
Day to day energy levels for me are more to do with being a good weight and very fit (the more I can do, the more I want to do....).
For long cycle rides it's simple and complex carbs that form the backbone of performance over long durations. It's not so much boosting as maintaining a high level over many hours. e.g. Century ride last weekend my second 50 miles was significantly faster than my first 50 and I could push hard to the finish.

What foods do you eat to fuel your workout or recovery?
Before a long or high-performance ride, it's a protein milkshake with a load of granola in it.
During the ride most of my calories come from sports drink (glucose, fructose and electrolytes). I top up with some solid food on an hourly schedule (carbs again!) as otherwise I get some digestive distress.
Post ride recovery is a mix of protein and carbs, either a proprietary recovery drink if away from home or food if a training ride finishing at home.

What have you found that has worked for you in achieving your fitness goals?
Shorter rides unfuelled and moderate length training rides under-fuelled seem to have boosted my endurance. (You could assume my fat oxidation levels have improved so preserving my glycogen for longer.)
For performance and long rides (3hrs +) planning my fuelling strategy carefully and setting reminders on my bike computer so ensure I stick to it.
Paying attention to hydration as well as fuelling.

azuki84

The answers below are specific to 9-10% body fat male, it is not for everyone.
What changes have you made to your diet or routine to improve your health & fitness?
Since I work from home on principal level analytics, I get to enjoy a LOT of time preparing meals that help my brain circulate while preparing for the next strength training workout. LOTS of veggies, complex carbs, and adequate protein/fats.
What foods boost your energy levels?
I tend to enjoy yogurt, fruit, and nuts (macadamia, pistachio, pine) for energy. Veggies/lean protein keep my satiety and mood in check.
What foods do you eat to fuel your workout or recovery?
Typically I enjoy a LARGE carb meal the evening before I rest and workout in the morning.
What have you found that has worked for you in achieving your fitness goals?
Easy- consistency. We all hit bumps in the road, but knowing where you are at now and what you will be drives motivation and to reach new goals.

Marji70

What changes have you made to your diet or routine to improve your health and fitness? No second helpings and eat sensibly.

What foods boost your energy levels? nuts…fruit

What foods do you eat to fuel your workout or recovery? Nothing in particular

What have you found that has worked for you in achieving your fitness goal? Watching intake and staying active.

mrdonnelly576

This is a difficult question for me as I am addicted to fast food. I have joined a gym but lack the motivation to go regularly. I am seeing a dietician but lack self control to do what is suggested. So to answer this question is very hard.

trayhood

Lost a lot of weight these past few months(30lbs) since January by removing all flour (bread, pasta and as much processed sugars as I can. Its hard work! Almost attaining my goal of 165lbs but constantly fluctuating and not braking the 170 lbs mark. I’m working the keto/paleo eating guidelines. Anything ideas or hints to help. Thanks T

qik2bte

hi

cwolfman13

What changes have you made to your diet or routine to improve your health & fitness?

Since the pandemic I've gotten a little lax in my nutrition...nothing terrible, but I'm not where I was a few years ago. I'm recommitting to more fruits and veggies and more fish and limiting my eating out.

What foods boost your energy levels?

I've always felt best when I'm eating like I'm back in the islands...lots of fruit, veg, and fish.

What foods do you eat to fuel your workout or recovery?

Nothing in particular. Most of my workouts and exercise are done during my lunch hour and I eat lunch afterwards at my desk. So whatever is for lunch that day.

What have you found that has worked for you in achieving your fitness goals?

Just getting out and doing it and being consistent and disciplined. I often find signing onto an event of some kind is a good kick in the pants when I start to feel lazy.

petegaymer2022

What changes have you made to your diet or routine to improve your health & fitness?

As a type 2 diabetic (hereditary), but in a busy job where I'm on my feet a lot I realise (through hypo errors) to not go low carb but lower - so I swap out white carbs for seeded, wholemeal, brown or meals without any carbs. I now walk a lot more thanks to my job changing from a control room to site work, I try to cycle instead of using the car for work, and I've just rejoined a gym

What foods boost your energy levels?

I am a fan of effervescent drinks like Berocca to kick start my day, and fruit boosts my energy but I can't eat just an apple, orange etc, I like to put them with other stuff like smoothies or in yoghurts

What foods do you eat to fuel your workout or recovery?

I'm very basic - strong coffee before a workout, protein shake after

What have you found that has worked for you in achieving your fitness goals?

Small easy to achieve targets increasing bit by bit, and when I lose 7lbs I treat myself (clothes/movie/day out) :-)

Cullen1974

Recently joined MyFitnessPal...again! I am a 48 year old male, and plumber by trade. I was on a winning streak earlier in the year and went from 230lbs, (I'm 5'7" just so everyone knows), down to 211! It didn't take long...I would have to say about 2 months, and I am back up to 225 again. To top it all off, I was diagnosed with a supraspinatus tendonapthy in my right shoulder and now currently off work due to a torn bicep tendon in the same arm. Did I mention I'm right hand dominate? Hahahaha. Long and short of it is, I'm looking to keep my calories in check and hopefully lose weight even though I'm pretty sedentary at present.

brewtul

Since we are talking about long term, lifestyle changes, I have tried to change habits in a way that is sustainable. I don't think about dieting so much as a different way to eat. I eat pretty much what I want, but I very consciously control proportions. If I want pizza I might eat half a slice. 200 calories, not a big deal as long as you account for it during the rest of your day. If I want chips, I put one ACTUAL serving in a bowl and put the bag away. 140 calories, again no big deal. If I want a beer, Sweetwater 420 is 185 calories. Not a deal breaker, by any means. I rarely eat sugar or red meat (but can on occasion if I want to), I don't drink sweetened drinks (but unsweetened tea and flavored club soda are great if you get bored with water), I exercise vigorously 2 to 3 times a week. None of this is drastic. The goal is sustainable. So far, so good.

thethickening

Hey everyone looking to lose weight. Im not your average guy im 505lbs 6ft. So far what i have been doing is lifting weights 4 to 5 sets of 12 of compounds lifts. And started eating clean. I have been having troubles filling up my calories. And alot of days now its only been 1200 to 1500 calories. Is that fine. And any other tips will be great.

dannylewington18

Hello Everyone, Just saying hi and hope we all succeed at our own personal goals and Smash them. Have a super day. Daniel

juanddg79

Thank you Danny!!

Journeyjim

Hi, my journey towards health continues

Journeyjim

Back on the wagon again

don893

just started on here to focus the mind on some weight loss - any tips from people who are further down the road

Journeyjim

Hi Don, would you like to support each other in weight loss

mpapa1856

What changes have you made to your diet or routine to improve your health & fitness?
Of course I am logging everything. Did that for a month or two while walking the dog 10,000 steps a day. Then, got a good trainer and worked out T/Th mostly weights. Kept walking. Started drinking more water and kids got me a water filter for Father’s Day. Now, I added Saturday workout with trainer to T/Th.

What foods boost your energy levels?
I like steal cut oats with whole milk and cinnamon, banana and walnuts. Then, lunch is usually a big salad with tuna in olive oil. Enjoying baked sweet potatoes and not really avoiding anything. Trying to increase protein macros to 24% daily. Not too hard to do if you try.

What foods do you eat to fuel your workout or recovery?
I typically don’t focus on eating around workouts, but focus more on warm-up, hydration and stretching.

What have you found that has worked for you in achieving your
fitness goals?
I think making friends that are also interested in fitness is important. Also, signing up for a challenge like Hiking up the Hancock helped kick start my fitness journey. Mostly a good trainer that pushes you, but helps decrease risk of new injury and overcomes past injuries.