June is Men’s Health Month, and MyFitnessPal is here to encourage men everywhere to start Eating for Next-Level Fitness. In May, we conducted a consumer survey on the state of men’s health in America. The results showed the top health concerns of men today are mental health, energy, strength, and performance.
We partnered with Brett Singer, a registered sports dietitian with Memorial Hermann IRONMAN Sports Medicine Institute, to offer helpful ways you can eat to achieve optimal health, fitness, and athletic performance. So start here, come back for more, and follow our社交渠道和社区论坛all month long to join the conversation!
我们所有人都需要食物才能使身体运作，但是您可以调整自己的饮食以实现目标。开发了这6个简单的技巧，以帮助您达到最大健康。
确认您想处理的一个或两个领域, and start with those. If your goal is to improve on your habits, it doesn’t have to be a complete overhaul. Take note of what your diet looks like currently, and see if there are any specific opportunities for improvement in line with the goals you have for yourself. Start with small changes, and see what a difference that can make with consistency.
For early morning workouts, or after a tiring day of work, it’s not uncommon for men to turn to coffee, energy drinks, or a caffeine-containing pre-workout supplement. Caffeine has been linked to improved endurance, strength, power, muscular endurance, and more. But you may not need as much as you think. Relatively low doses of only 2 to 3 milligrams of caffeine per 1 kilogram of body weight can be used for a performance benefit. This is an amount you would likely find in 1 to 2 cups of coffee. Doses beyond this are unlikely to provide any further benefit, and may even hinder performance.
Leafy greens such as spinach, arugula, lettuce, as well as other vegetables, such as beets, have been linked to reduced blood pressure. This is in part, due to their nitrate content, which is eventually reduced to nitric oxide in the body. Nitric oxide acts as a vasodilator, allowing blood to flow more easily through the vessels so the heart doesn’t have to pump as hard. In addition to reduced blood pressure, nitrate-rich foods have been linked to improved performance in high intensity exercise. Set a goal to add an extra serving ofnitrate-rich leafy greens每天饮食。
Omega-3 is an essential fatty acid found within salmon, herring, sardines, and other fish, as well as some plant-based sources. Both in adults, and within collegiate athlete settings, the omega-3 index—a marker of omega-3 status—has indicated most individuals are不符合Omega-3的理想摄入量。Omega-3 has been linked to many potential health benefits, as well as recovery within athletes. Omega-3 may also aid in preservation of muscle mass during times of injury. Aim to consume at least 2 servings of omega-3 rich fish each week, or consider omega-3 supplementation.
Dividing your protein intake across several meals throughout the day is likely more impactful for health and muscle growth in comparison to consuming all of your protein within one meal. Protein should likely be split up into doses of .25 to .4 grams protein / 1 kilogram body weight. For many athletes, this means consuming somewhere between 20 to 40 grams of protein in each meal, thoughmore is necessary for larger athletes。如果我们使用与上述相同的例子，那么一名165磅重的运动员可能会从30克蛋白质的三顿主要餐食中受益，并为他们的两种小吃中的每一种添加30克蛋白质。这将有助于达到当天150克蛋白质的高端目标。
虽然伙计们可能会在货架上寻找最新，最伟大的补品，但肌酸一水合物仍然是最精心研究和有效的补品之一。肌酸通常在肉类以及体内产生的肌酸，但是相对于肌酸单盐水补充剂中发现的肌酸含量较低。补充肌酸已与改善强度，肌肉质量，力量，冲刺性能，高强度锻炼之间的恢复等等有关。补充方案通常要求每天4次的5克加载阶段，然后每天补充3至5克。
想要更多有关下一级健身的饮食技巧吗？敬请期待6月15日将又有6个提示。
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