Non-standard diet for men involved in sports. The right diet for male athletes. Preparation for the procedure and carrying out therapeutic measures

Representatives of the stronger sex, like women, are concerned about the problem of excess weight. Although the male body is less designed to accumulate subcutaneous fat than the female, many factors in modern life influence the disappearance of muscle mass and a decrease in the natural metabolic rate. With some effort, you can achieve the desired result even at home, while tightening your figure. To do this, a weight loss diet for men is used in combination with physical exercises that are not too difficult to perform.

The main reasons for excess weight

If a man became overweight, then something must have been the reason for the additional kilograms? Could it be a change in hormonal levels (decrease in testosterone levels), genetic predisposition, or an onset of illness? In these cases, before using a weight loss diet for men, consultation with an endocrinologist and nutritionist is necessary. But often the reasons are much more prosaic.

Sedentary lifestyle. Infrequent visits to gyms. Lack of physical activity necessary for the male body (after all, initially a man is a warrior, hunter, breadwinner, leading an active lifestyle). And if a modern office worker spends most of his time both at home and at work, this leads to the fact that the person consumes much more energy than he is able to spend. A slowdown in metabolic processes leads to excess fat on the hips and sides. And then serious weight adjustment is required, for example, a weight loss diet for men.
Incorrect, unbalanced diet. Systematic overeating. The belief that eating a lot and late in the evening is normal. The presence in the diet of a large amount of fatty meat, sweets, and fast food. The result is rapid weight gain (especially on the hips, abdomen, arms, and pelvic area).
Frequent consumption of alcoholic beverages. After all, every self-respecting man would not mind having a drink or two with friends and co-workers, which simply leads to the emergence and spread of domestic drunkenness. It is also believed among the stronger sex that a liter of beer before bed (every day!) is not a dose of alcohol that is worth worrying about. And completely in vain. It is beer that causes deposits of excess fat on the stomach and thighs, leading to the phenomenon of a “female” figure in some individuals.
Frequent stress conditions at work and at home. Nervous breakdowns contribute to overeating and digestive problems, which also leads to rapid weight gain.

As a rule, there are several factors that influence excessive weight, and then a weight loss diet for men should be used as a method to eliminate it.

Drying the body

This unique name is due to the fact that the body is dried out from the inside, freeing itself from excess weight. This sports diet for weight loss for men is used if you need to quickly lose a few kilograms without losing muscle mass. It is quite tough, but at the same time very effective. The bottom line is to switch to eating mainly proteins, excluding carbohydrates as much as possible.

Diet goals

Muscle preservation.
Activation of lipolysis.
Minimizing ketone toxicity.
Minimize dehydration.
“Drying” muscles with minimal harm to the male body.

Meal plan

To achieve the desired result, a man who uses a diet on his own must draw up a clear plan for nutrition (menu), exercise and training. The daily routine is also important. Compiled correctly, it will help you avoid unnecessary things and concentrate your efforts on completing the assigned tasks.

First meal

Be sure to eat in the morning! After all, refusing breakfast is a direct road to slowing down the processes of metabolism and energy in the body. Therefore, it is necessary to “accelerate” your metabolism in the morning.

We eat often

Breaks between meals are two to three hours. Relieve your body of the need to feel hungry. Then fats will not be deposited. Two-thirds of the total amount of food should fall in the first half of the day (before 15 hours). The last meal is a maximum of three hours before going to bed. And no exceptions: for example, tea with a sandwich or cake for bedtime!

Minimum carbohydrates

A sports diet for weight loss for men involves limiting carbohydrate intake to two grams per kilogram of weight per day or less. It is necessary to completely exclude so-called fast food products, various sweets, and flour products. The fact is that they contain “fast” carbohydrates that instantly increase insulin levels. And such jumps in hormone levels quickly lead to metabolic disorders in general and obesity in particular.

Scheme and result

This protein diet for weight loss for men usually lasts up to eight weeks (sometimes, if you can quickly achieve the desired results, then five weeks). In case of particular discomfort or unacceptability of the protein diet, you can alternate: protein food one day, carbohydrate food one day (the principle of the Dukan diet is protein).

In the last weeks of using the fast weight loss diet for men, the “drying” becomes more severe. The amount of carbohydrates is reduced to 50 grams per day. Porridge and fermented milk products are excluded from the menu. The total calorie content of food is minimized to 1200-1300 Kcal. Salads and greens are still allowed, neutralizing ketone poisoning in the body.

Contraindications

Such a strict protein diet for weight loss for men is not suitable for everyone. It should only be used by practically healthy representatives of the stronger sex. Ketone poisoning, characteristic of this type of diet, also poses a danger to a man’s health: dry mouth, dizziness, unpleasant odor. In such cases, it is recommended to gradually stop the diet, introducing the usual amount of carbohydrate foods into the diet. In addition, for people with metabolic disorders, such a weight loss diet for men at home is simply harmful! Therefore, before using it, you still need to consult with your doctors (in fact, this should be done before any diet).

Diet for losing belly fat for men

Many men even like a little beer belly. But some still try to get rid of it. How to do it? The best recipe for getting rid of it is to stop drinking beer regularly and pay attention to your diet. It is necessary to limit calories to 2500 per day. In this case, the basis of nutrition should be protein food. Limit your intake of salt and sugar, as foods that weaken your metabolism. Do not eat fast food, flour and sweets. In addition, it is recommended to cook meat and fish by steaming or in a double boiler. Temporarily avoid drinking alcohol. And, of course, physical exercise: abdominal pumping, jogging. By following these simple recommendations, you will get rid of your beer belly pretty quickly.

Weight loss diet for hypertensive men

For hypertensive complications in men, diet is considered one of the most important components of a preventive complex of measures. It involves eating foods with polyunsaturated fats, which increase the body’s compensatory abilities. The desired effect is to create an energy deficit in the diet, promoting the burning of excess fat deposits. It is also necessary to limit the consumption of table salt (no more than five grams per day) and liquids (up to 1.2 liters). Consume foods enriched with magnesium salts: buckwheat, carrots, oatmeal, dried fruits. Remember that physical activity (especially during a hypertensive crisis) is discouraged, so the body will expend less energy. Based on this, it is necessary to create a menu: total calorie content is 2000-2500.

After fifty

A weight loss diet for men over 50 should include lean meat and exclude fatty foods. The best thing is fish. Cooking methods: oven, steam. All kinds of fruits and vegetables also contribute to weight loss after fifty. And the use of vegetable and fruit salads will help to do this quite quickly and effectively.

It's never too late to take care of your body. If you are an overweight man, but want to become the dream of many women, then it’s time to act. To do this, start with physical exercise and a special sports diet.

Sports diet for men for weight loss, body drying diet for men: menu

A sports diet for men is a specific diet with a special menu that will allow you to get in shape - lose weight (if necessary), and also make your body sculpted through the so-called drying. Depending on your goals, the menu will be slightly different. However, in general there are no global differences. The most important nuance that should not be forgotten is the mandatory combination of a sports diet with the sport itself. Without physical exercise, it will be difficult to achieve stunning results. In addition, there is a diet for male athletes. It is designed to preserve and maintain a form that is already in perfect order.

A sports diet for burning fat for men requires compliance with certain provisions.

Let's start with the fact that you should do exercises in the morning. Let it not be too heavy, but not too simple either. Morning exercises will “wake up” your metabolism, and this will only benefit you;
It is also necessary to monitor your drinking regime and remember to drink more water. Thanks to it, the process of losing weight will go much faster;
In the diet of a sports diet, proteins, or proteins, occupy a dominant position. The amount of protein per day is calculated as body weight in kilograms multiplied by two;
But you will have to safely forget about simple carbohydrates: sweets, sugar, store-bought juices and soda, flour;
As for complex carbohydrates, they are needed. Some cereals (oatmeal, buckwheat), legumes, and vegetables (but not potatoes) are especially suitable for a sports diet. Vegetables contain a lot of fiber: it creates a feeling of fullness, although its energy value is practically negligible;
Pasta is allowed, but in limited quantities and only from durum wheat;
You should eat at least five times a day. This will help speed up metabolism and fat burning;
Dinner is the lightest meal of the day. Never forget this;
Make friends with low-fat and unsweetened dairy products, especially cottage cheese, milk, kefir;
Sources of protein for you will be lean meats, fish, poultry, as well as chicken egg whites;
Do not eat anything fried, smoked, canned or pickled;
The diet should include fats in the form of nuts, olive oil, fish;
Alcohol and fast food are prohibited.

Workout diet for men

So, we have already said that training is an integral part of sports nutrition. In addition to the basic rules above, there are those for training in the gym. Surely many people have asked the question, how to eat if you go to the gym and want to get a sexy, slim body?

A couple of hours before training you can eat: buckwheat or oatmeal, some vegetables or fruits (just not banana), chicken egg white. In general, you can not eat anything, but you are unlikely to last long this way. When you return home after training, you shouldn’t immediately run to the refrigerator. Wait one and a half to two hours. During this time, the body will intensively burn your fat reserves. Therefore, you definitely shouldn’t interfere with such an important process if you want to lose weight. But you can drink water in any quantity, this is only welcome. After a couple of hours have passed, you can eat. But only protein products are allowed: boiled meat or fish (lean, without skin), boiled chicken egg whites, cottage cheese, kefir (low-fat). We make dinner as light as possible: cottage cheese with fruit or fish with vegetables.

Training in combination with a sports diet will inevitably lead you to some result. If you want to get rid of fat and gain muscle mass, then they will, as it were, “turn” fat into muscle. If you don’t have excess fat tissue, then they will simply help you keep yourself in good shape and continue to build muscle mass.

Sports diet for men for weight loss: sample menu

Breakfast:
1. boiled chicken eggs (two pieces), oatmeal and orange juice;
2. two-egg omelette and an apple;
3. oatmeal and a glass of milk;
4. yogurt, a slice of cheese and fresh grapefruit;
5. buckwheat and fresh apple;
Second breakfasts:
1. fruit salad;
2. cottage cheese and carrot juice;
3. cottage cheese and grapefruit;
4. peach;
Lunches:
1. boiled chicken with buckwheat and vegetables;
2. boiled beef and grapefruit;
3. vegetable salad with shrimp;
4. light soup with chicken broth;
5. boiled beef with vegetable salad.
Afternoons:
1. cottage cheese;
2. natural yogurt (without additives);
3. apple;
4. cottage cheese with pieces of kiwi;
5. a glass of kefir.
Dinners:
1. fish and vegetable stew;
2. boiled fish with beans;
3. chicken baked with vegetables;
4. a piece of boiled beef with lettuce;
5. boiled shrimp with arugula and lemon juice.

For drinks, choose green tea, milk, and freshly squeezed juices.

Body drying diet for men

For those who don’t know, drying the body is the process of getting rid of fat while simultaneously building muscle mass. It is needed to make the body look more prominent and muscular. Athletes often resort to drying before competitions. That is, drying is not a way to lose weight. This is a way to make your body more attractive. The sports diet for men and drying are a little similar in diet. But the latter is more strict and, we repeat, pursues other goals.

A diet during cutting for men in 100% of cases should go along with strength exercises and training. The nutrition itself must be fractional, so as not to overload the body, in order to speed up metabolism. The calorie content of the daily diet should be reduced. We make the amount of protein in the menu maximum, carbohydrates - minimum. On average, their ratio will be 2:1. As for fats, they should be there, but in small quantities. The main foods that a cutting diet for men allows:

Chicken egg whites;
Lean boiled meat and fish;
Mushrooms;
Dairy products with low fat content;
Buckwheat and oatmeal;
Legumes;
Vegetables: especially zucchini, cabbage of various varieties, celery;
Fruits: especially green apples, lemons and grapefruits.

In addition to the proposed list, you can enrich your menu with protein and amino acids. But they, of course, should not replace ordinary and familiar food products. The maximum calorie content of a dry diet is no more than 2300 calories. Of course, you'll have to do some boring calculations. But over time, you will remember what the energy value of the most common foods is. We drink at least two liters of water per day.

Cutting diet for men: menu

Day 1: oatmeal, chicken broth soup, beef chop, steamed fish cakes, vegetables (salads);
Day 2: boiled pink salmon, buckwheat, boiled chicken fillet, a pack of cottage cheese, vegetables, grapefruit;
Day 3: boiled whites from two eggs, a slice of cheese, fish broth soup, an apple, boiled rice;
Day 4: oatmeal, vegetable soup, boiled chicken, vegetable and fish stew, orange;
Day 5: omelet of two proteins and milk, bread, mycelium, buckwheat, boiled chicken with vegetables, apple;
Day 6: barley, chicken broth soup, cabbage salad, steamed beef cutlets, grapefruit;
Day 7: fish with vegetables in the oven, vegetarian soup, two eggs, orange, boiled rice.

Thus, a diet for drying the body for men involves a rather strict menu. Therefore, it is better to first consult with your doctor and find out if you have any serious diseases that may be a contraindication (for example, pathology of the cardiovascular system, gastrointestinal tract, and kidneys).

A sports diet for men, with a specially designed menu, was created specifically for those who want to get rid of extra pounds.

Reasons for extra pounds in men

Most often, extra pounds in men arise as a result of hormonal disorders and an increase in estrogen.
Mostly, extra pounds are deposited in men in the abdomen and sides, which leads to pressure on the diaphragm and heart.
It is also possible that excess fat will be deposited on the heart muscle, resulting in a heart attack.
It has been established that along with obesity, men also acquire impotence, and this has a very bad effect on their personal life.
And in men who have a lot of excess fat on their neck, it leads to severe snoring during sleep.

In order to achieve results in this diet, you must adhere to the main recommendations.

Before your first meal in the morning, you should definitely do physical exercise, but not heavy exercise. This helps improve metabolism and help the body tune in to work.
You need to drink a lot of fluid. After all, water doesn’t just help cleanse the body, but it also helps burn fat.
For athletes, it is necessary to maintain the acid-base balance and for this reason you need to drink milk and water.
You need to get fatty acids, which are found in fatty fish, vegetable oil, seeds, nuts, olives, etc.
Once a week you need to eat foods that contain a lot of calories.
Every day you need to consume proteins in an amount of at least two grams per kilogram of a man’s weight. This norm should be evenly distributed throughout the day.
It is necessary to limit your sugar intake and eat more complex carbohydrates, which are found in beans, oats, buckwheat, vegetables and berries.
It is also necessary to consume fiber and all the necessary vitamins and minerals.
It is also very important to eat small meals, at least six times a day, and dinner should contain the smallest number of calories.
It is important to eat chicken eggs
At the end of long sports exercises, you should not consume gelatin or products containing them.

Sports diet menu for men

On the first day of the diet, breakfast will consist of two boiled eggs, one hundred grams of oatmeal, a glass of orange juice and fifty grams of low-fat cottage cheese. The second meal includes a fruit salad topped with low-fat yogurt. For lunch, a vegetable salad and one hundred grams of chicken and rice. Have an afternoon snack with baked potatoes and cottage cheese. And you can have dinner with stewed fish 200g, vegetable salad and apple.

On the second day, have breakfast with muesli, a glass of milk, 2 eggs and fruit. The second meal is low-fat cottage cheese 50g and carrot juice. For lunch, boiled chicken 200g, 1 potato and an apple. For the fourth time you eat yogurt and fruit, and for dinner fish, boiled beans and salad.

The third day begins with oatmeal, omelet, and in the summer, strawberries. For second breakfast, cottage cheese 100 g. and banana. Lunch on fish, salad and rice. For an afternoon snack, eat fruit and yogurt, and have dinner with 100 grams of chicken, corn and salad.

On the fourth day, rolled oats, milk and grapefruit for breakfast, and on the second, a banana with cottage cheese. Have lunch with chicken 100g and rice. For an afternoon snack, juice from vegetables and bran, and for dinner, corn with beef.

Breakfast on the fifth day is oatmeal, omelette and juice, second breakfast is vegetable juice and rice. For lunch, apple and chicken. Afternoon snack – salad and cottage cheese, and for dinner chicken and vegetable salad.

We start the sixth day with an omelet, buckwheat porridge and an apple. The second time we eat cottage cheese with banana. You can have lunch with fish with rice and vegetable salad, and wash it down with orange juice. An afternoon snack of baked potatoes and yogurt, and for dinner a vegetable salad with shrimp.

The seventh day begins the same way as the sixth, with peach cottage cheese for the second breakfast. You can have lunch with beef and vegetable salad. For an afternoon snack, boiled rice and yogurt, and for dinner you can have boiled chicken and a vegetable salad.

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Just a few years ago, a diet for men was considered the prerogative of athletes, but today the attitude towards specialized nutrition has changed radically. Representatives of the stronger sex are increasingly thinking about their health, and also about external attractiveness, for the sake of which they are willing to limit food intake.

Playing sports and giving up bad habits are a good help in this matter - however, this is not a guarantee of losing weight to the desired levels and getting rid of a number of unpleasant chronic conditions. A balanced and nutritious diet is one of the main conditions for the formation of a beautiful and healthy body, and adhering to its rules is not at all as difficult as it seems. To adjust your body’s functioning in a new way as quickly as possible and without risks, you can use our recommendations. Then positive changes will not keep you waiting.

Healthy eating: general principles and specifics of the approach

Before you radically change your habits, you need to remember that a diet is not a list of restrictions that lead the body to exhaustion through starvation. Rather, it is a set of recommendations for choosing products for the daily menu, methods of processing them, and the optimal combination option. A diet for men to lose weight, like any other, should not cause discomfort or be accompanied by unpleasant sensations. If the process of losing excess weight causes only negative emotions, there will be no benefit from it. Instead of the desired numbers on the scales and abs, the result will be gastritis against the backdrop of a nervous breakdown.

To prevent this, you need to remember the basic principles of weight loss developed by nutritionists for men:

Many nutritionists consider it a big mistake to eat only based on calories. A diet that recommends consuming 1600 to 1700 kcal per day will not give the desired result if the set of foods is not balanced. At a minimum, you need to additionally distribute macronutrients across meals. It is better to make breakfast carbohydrates, this will provide the body with energy for the whole day. Lunch will be reserved for proteins, which take an active part in the formation of muscle mass. Dinner is again based on carbohydrates that promote fat burning.
Some believe that if you exclude meat from the menu, then without its components a physically active person will quickly feel a loss of strength. In fact, grains, superfoods and legumes will be the optimal source of energy during weight loss and will serve the same purpose well in the future.
It is not necessary (or even necessary) to completely give up fats, they just need to be the right ones. Pay attention to vegetable oils. Without heat treatment, they do not provoke the formation of carcinogens and cholesterol plaques on the walls of blood vessels.
Not only a sports diet for men, but also the basic principles of a healthy diet imply the complete exclusion of alcohol. These drinks have a negative effect on metabolic processes and provoke a significant increase in appetite.
We pay special attention to the drinking regime. An adult man who drinks about 2.5 liters of liquid per day will not suffer from edema, accumulation of waste and toxins in tissues, or problems with stool. To maintain water balance, it is best to use clean drinking water, still mineral water, and, to a lesser extent, herbal or green tea.
Regardless of the type of approach, a diet for men should ensure that the body is supplied with vitamins A, B, C, D, E, protein, fiber, calcium and magnesium. This can be achieved by including vegetables, fruits, cereals, bread made from rye flour or bran, and soy milk products with minimal fat content in your diet.
If you don’t want to fight belly fat all your life, then it’s better to season salads with lemon juice, balsamic vinegar or olive oil with a lot of herbs. Mayonnaise, sour cream and other ready-made multi-ingredient sauces will not allow you to adjust your weight and will harm your metabolism.

In fact, even the strictest men's diet, designed to improve the body's health or lose weight, is much more democratic than its female counterparts. This is explained by the accelerated metabolism of the stronger sex, the increased need of tissues for energy, and more intense hormonal processes that affect the synthesis of enzymes. By the way, it is for this reason that men are not recommended to resort to “female” diets; they may turn out to be too “aggressive” for them.

Basic "don'ts"

When compiling a real men's menu, it is not enough to be guided by lists of recommended products. If you don’t know what dishes and ingredients to exclude from your diet, you will have to wait a very long time for positive changes. Fortunately, not many components are prohibited:

Sweet and malt alcoholic drinks. Even in minimal quantities, they provoke a slowdown in metabolism and rapid weight gain.
Strong alcoholic drinks in any volume. Such experiments increase appetite, reducing the possibility of losing weight to a minimum.
Fatty meat (pork, lamb), especially fried and breaded. In general, to maintain health, it is better to eliminate fried foods from your diet. Those who are not yet able to give up meat and fish in their menu should first get comfortable with preparing these products by steaming, grilling, or boiling.
Sweet baked goods, spicy, smoked and highly salted foods. They cause retention of harmful fluid in the body, which slows down metabolism. And they have an impressive calorie content.
Mayonnaise, sauces, fatty dressings. Even in small volumes, they slow down the process of losing weight, bringing the calorie content of healthy dishes to prohibitive numbers.
Salt and sugar. A diet for men does not require their complete exclusion, but if possible, the consumption of these components should be reduced to a minimum.

There is probably no need to mention various semi-finished and finished products created by adding preservatives, dyes and stabilizers. Their presence in the daily menu is not just harmful, but dangerous for any organism.

Diet option for a week

Any man can create a suitable and effective diet for himself, based on the recommendations listed above. But the process of losing weight can be further accelerated if you turn to one of the ready-made “recipes”.

Protein diet for 7 days

(The approach is based on soy and nut dishes. These products are rich in easily digestible protein and healthy fats. If you follow the rules, you can count on impressive changes in terms of weight loss, increased muscle mass, and improved basic indicators.)

For breakfast, drink a glass of fruit juice (not grape or banana), diluted half with water.
After a couple of hours, you can eat a vegetable stew with stewed mushrooms and a piece of black bread. The dish will taste better if you add homemade tomato paste and herbs. Keep on fire for no more than 10 minutes.
For lunch, we prepare a portion of tofu in any form with a side dish of green peas and a couple of boiled potatoes in their jackets. For dessert, you can eat natural yogurt with chopped walnuts and crushed almonds.
For dinner, it is recommended to prepare an appetizer of low-fat curd soy cheese, tomatoes, cucumbers and lettuce with lemon juice dressing. Additionally, we eat a piece of nut bread with sesame seeds.
You can snack on a handful of your favorite nuts throughout the day.

If you don’t have much time to lose weight, then a similar express diet may suit you, but it’s better to move in a different direction - namely, rebuild your diet, removing harmful high-calorie foods from it and adding as much fresh, healthy food as possible. This will allow you to gradually, but permanently normalize your weight and generally improve your body’s health.

There are nuances, the observance of which allows you to count on a faster and more lasting positive effect:

It is better to combine the diet with a sauna, bath or other cleansing procedures.
At the same time as making changes to your diet, you need to choose the best option for physical activity.
The process will go faster if you finish your last meal three hours before bedtime.

Experts never tire of reminding that diets used for weight loss can only be used if there are no contraindications from organs and systems. If you suspect the presence of any pathologies, you must undergo an examination and coordinate a specialized measure with your doctor.

When playing sports, a man loses a large amount of energy; in order to replenish it, he must adhere to a special diet. It is important not only to restore strength lost during training, but also to build muscle mass through proper nutrition.

Men who are actively involved in sports and want to have a beautiful, toned and pumped up body should understand what kind of nutrition they need in order to achieve maximum results.

An athlete’s diet must necessarily contain:

protein foods;
dairy products;
cereals;
fresh vegetables and fruits.

Before breakfast, you should drink a glass of milk or water with lemon. This should be done to normalize metabolism and set the body up for physical exercise.

In order not to overeat and not burden the stomach, you should eat 5-6 times a day and only in small portions.

In addition to protein, your daily diet should include fatty acids, which are found in:

Sea fish of fatty varieties.
Nuts, seeds.
Vegetable oils.
Olives.

Before training, you should eat foods that contain carbohydrates, for example, beans, oatmeal, buckwheat, eggs. You should exercise no earlier than two hours after eating.

Nutrition components and their ratio

Men involved in sports need to consume foods that promote the production of the male hormone - testosterone.

Also, the male body really needs zinc, selenium and vitamin E.

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The following products need to be excluded:

smoked products;
sausages;
beer;
carbonated drinks;
fast food.

Main nutritional components in percentage:

Fats – no more than 20%.
Carbohydrates – at least 55%.
Proteins – from 12%-15%.

Vitamins normalize metabolism in the body, so every athlete should take vitamin and mineral complexes that contain calcium, vitamin C, E, and potassium.

An athlete should drink at least two liters of purified water per day, as well as two glasses of milk.

It is imperative to exclude sweets, instant coffee, candies, and cookies from your daily diet.

Sample menu for a sports diet for a man

There are many menu variations for athletes. Let's look at some of the most effective and popular options.

First option:

Second option:

Breakfast – 0% fat cottage cheese + oatmeal or omelet. Any fresh juice to taste.
Second breakfast - natural yogurt with fresh fruit or cottage cheese with apples.
Lunch – boiled chicken breast, rice as a side dish, and a fresh vegetable salad as a snack.
Afternoon snack – banana and nuts.
Dinner – steamed fish + boiled durum wheat pasta.

A menu for men who play sports should be developed by an experienced nutritionist based on the man’s health and physical fitness. Therefore, before you start following a certain diet, you should consult a nutritionist or fitness trainer. Only a specialist can give the right recommendations.