In today’s busy world, full of challenges and responsibilities, an active lifestyle is the key to health and well-being. For men who regularly do sports, work physically or simply want to enjoy full energy, a proper diet is an absolute must. It is not about restrictive diets or sacrifices, but about conscious choices and healthy eating habits that will provide the body with everything it needs.
Why does diet matter for an active man?
Physical activity increases the body’s demand for energy and nutrients. A properly balanced diet allows you to:
- Replenish energy reserves: Intense physical exercise uses up glycogen stores in the muscles. Complex carbohydrates such as whole grain cereals, groats, brown rice and vegetables provide a constant supply of energy and prevent fatigue.
- To regenerate muscles: Protein is essential for repairing and building muscle after a workout. Good sources of protein include lean meats, fish, eggs, dairy, legumes and nuts.
- Hydrate the body: During exercise, we lose water with sweat. Drinking water regularly, as well as eating fruits and vegetables rich in electrolytes, is crucial for maintaining proper hydration.
- Support the immune system: Physical activity, while beneficial to health, can temporarily weaken the immune system. A diet rich in vitamins and minerals, particularly vitamin C, vitamin D, zinc and selenium, helps to strengthen the body’s natural immunity.
Basic principles of healthy eating for an active man
A healthy diet for an active man should be based on a few key principles:
1. Balance and variety: Consume foods from all food groups: cereals, fruits, vegetables, dairy products, meat, fish, eggs and healthy fats. Diversify your diet to provide your body with all the necessary nutrients.
2. Adequate calorie: Adjust the amount of calories you consume according to your level of physical activity. If you want to lose weight, consume fewer calories than you burn. If you want to maintain weight or build muscle mass, make sure you are getting enough energy into your body.
3. Complex carbohydrates as the main source of energy: Choose whole grains, groats, brown rice, vegetables and fruits, which provide a long-lasting feeling of satiety and a gradual release of energy.
4. Protein for muscle recovery: Consume lean meats, fish, eggs, dairy, legumes, and nuts to provide the body with the building blocks for muscle repair and development.
5. Healthy fats for health and energy: Introduce sources of unsaturated fatty acids into your diet, such as olive oil, avocados, nuts, seeds, and oily sea fish.
6. Hydration: Drink water regularly, as well as eat fruits and vegetables rich in electrolytes.
7. Regular meals: Eat 4-5 smaller meals throughout the day to keep your energy levels steady and prevent excessive hunger.
8. Limit processed foods, sugar, and salt: Avoid junk food, sugary drinks, sweets, and processed meat products. Limit salt and sugar in your diet.
Sample menu for an active man
The menu below is just an example that can be adapted to individual needs and preferences.
Breakfast: Porridge with fruit, nuts and seeds or scrambled eggs with vegetables and wholemeal bread.
Second breakfast: Wholemeal bread sandwich with lean meat, fish or avocado paste and vegetables.
Dinner: Grilled chicken/fish with buckwheat/brown rice and salad.
Afternoon snack: Natural yogurt with fruit and granola or a fruit and vegetable smoothie.
Supper: Salad with grilled salmon/tofu and vegetables or vegetable soup with wholegrain bread.
Supplementation for active people
In most cases, a balanced diet provides all the necessary nutrients. However, in some situations, supplementation can be helpful. Consult your doctor or dietitian before using any supplements.
Hydration is key
Remember to drink water regularly, especially on training days. Dehydration can lead to a decrease in performance, fatigue and problems with concentration.
Listen to your body
Every body is different. Observe your body’s reactions to different foods and adjust your diet to your individual needs. If in doubt, consult a dietitian who can help you develop a nutrition plan that is perfectly suited to your lifestyle.
Remember! Healthy eating habits are an investment in your health, well-being and sports performance. Take care of your diet, and your body will repay you with energy and strength every day.
