Nutrition Week Men's Special: 8 Basic Food Calories For Muscle Mass

Bodybuilding is centered around building your body’s muscles through weightlifting and nutrition. Whether recreational or competitive, bodybuilding is often referred to as a lifestyle, as it involves both the time you spend in and outside th

Tavishi Dogra
Written by: Tavishi DograPublished at: Sep 05, 2019
Nutrition Week Men's Special: 8 Basic Food Calories For Muscle Mass

Men have more muscle mass and their metabolism rate differs from that of women. They require more nutrients and calories throughout the day to stay fit and active. Therefore, it is very imperative to understand what to eat and in what proportion. Mentioned below is a comprehensive list of some of the basic nutrients essential to make health.

Fibre and Protein 

Fibre and protein are needed to keep the metabolism in check and ensure that the digestive system functions properly. Foods rich in fibre not only helps to manage hunger but also aids fend off certain cancers such as colon and prostate. Men are advised to consume at least 30 to 38 grams of fibres and protein every day. Rich sources of protein and fibres are beans, lentils, almonds, eggs, oats, milk, chicken breasts, etc.

Omega-3 Fatty-acid 

Omega-3 fatty acids cannot be produced by the body; therefore, they must be consumed from other sources. Omega-3 fatty acids are important to men because they play a crucial role in regulating cholesterol, blood clotting, and inflammation. For men, it is advisable to eat omega-3 rich foods two to three times a week. Some of the rich sources of omega-3 are flax seeds, walnuts, salmon, sardines, leafy green vegetables, etc.

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Potassium is an essential mineral for a man's body. It is needed to maintain the balance of salt in the body. To ensure that the level of potassium remains normal, around 4,700 milligrams of potassium must be consumed every day. Some of the rich sources of potassium are bananas, avocados, potatoes, beans, squash, apricots, etc.


Magnesium plays a key role in several bodily functions. Low levels of magnesium may lead to problems such as type-2 diabetes, cardiovascular diseases, migraine headaches, and even muscle aches. Eating food rich in magnesium is also necessary to reduce the levels of stress. It is recommended that men must take about 429 milligrams of magnesium per day. Certain food items that can be consumed to maintain the level of magnesium are black beans, halibut, seeds and nuts, yogurt, etc.


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Selenium is an important trace mineral and is a critical component of the thyroid gland. In men, the mineral is especially important for the functioning of male reproductive organs. It is recommended that around 55 micrograms of selenium must be consumed every day. Some of the food items that are rich in selenium include lean beef and poultry.

Vitamin B12 

Vitamin B12 is also known as cobalamin and is the essential vitamin needed by the body and helps in the production of red blood cells. Vitamin B12 is usually found in animal products but is also available in eggs, milk, poultry, fish, yogurt, etc. Adult males are advised to take approximately 2.4 mcg of vitamin B12 every day.


Zinc is important for development and functioning of male sex organs. Males with a deficiency of zinc may have reduced sperm count and less developed testes. For an adult male around 11 milligrams of zinc must be consumed every day. Zinc can be found in milk, shellfish, nuts, dairy eggs, whole grains, etc.


Calcium is imperative for bone health and therefore must be an integral part of the diet. An adult man must consume at least 1000 mg of calcium per day. Also, unlike women men are advised to refrain from using calcium supplements and take calcium-rich food such as milk, curd, soya, tofu, etc.

Eating just the right type of food can help men to stay fit and keep diseases at bay. In case, you are having some medical problem, you can simply consult a dietician or your doctor to know what is lacking in your diet. 

(With inputs from Dr. Sajid Mir, Consultant – Medical Team at

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