What is the best food for men to eat for fitness and lose weight

During male fitness and weight loss, it is recommended to consume moderate amounts of high protein, low glycemic index, and high dietary fiber foods, mainly including chicken breast, broccoli, oats, eggs, salmon, etc. These foods can help increase muscle mass and reduce fat, while providing sufficient nutrition.

1. Chicken breast

Chicken breast is a typical representative of high-quality protein, with about 30 grams of protein per 100 grams and extremely low fat content. Protein can prolong satiety and promote muscle synthesis, and consuming it after strength training can effectively reduce body fat percentage. It is recommended to boil or grill while cooking, and avoid deep frying to control calorie intake. Eating vegetables in combination can increase dietary fiber intake.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, with only 35 calories per 100 grams. The sulforaphane it contains can promote fat metabolism, and dietary fiber can slow down gastric emptying rate. It is recommended to blanch and then stir fry or stir fry to retain more nutrients. Eating 3-4 times a week can help improve the balance of gut microbiota.

3. Oats

Oats belong to low glycemic index carbohydrates, and β - glucan can slow down the absorption rate of sugar. Eating 50 grams of oats for breakfast can maintain a sense of fullness for 3-4 hours and avoid low blood sugar before training. Choosing raw oats instead of instant ones and pairing them with chia seeds can increase the intake of omega-3 fatty acids. Mixing with whey protein powder after exercise yields better results.

4. Eggs

Eggs provide complete protein and lecithin, and choline in the yolk helps with fat metabolism. Fitness enthusiasts can consume 2-3 whole eggs per day, and boiling or making egg custard can maximize the retention of nutrients. Essential amino acids such as methionine can promote muscle repair after training and work synergistically with vitamin B to accelerate energy conversion.

5. Salmon

Salmon is rich in omega-3 fatty acids such as EPA and DHA, which can reduce inflammation after exercise. Eating around 200 grams 2-3 times a week and using olive oil during frying and baking can enhance the absorption of fat soluble vitamins. The astaxanthin it contains has antioxidant properties and is suitable for supplementation after high-intensity training. Avoid consuming with refined carbohydrates to prevent excessive calorie intake. During the fitness and weight loss period, it is necessary to maintain a daily protein intake of 1.6-2.2 grams per kilogram of body weight, with slow carbon as the main source of carbohydrates and unsaturated fatty acids as the preferred fat. Suggest adjusting three meals to 5-6 small meals and supplementing protein within 30 minutes after training. At the same time, ensure 7 hours of sleep per day. Lack of sleep can lead to an increase in cortisol and affect the effectiveness of weight loss. Regularly adjusting the training plan and dietary structure can avoid the plateau period, and those with high body fat percentage can increase the proportion of aerobic exercise appropriately. Pay attention to replenishing water and electrolytes, and perform dynamic stretching and relaxation before and after exercise.