Dietary plans play an important role in every aspect of health and wellness. In fact, without a balanced diet, being fit and healthy would be a hard thing to achieve. There are many facets of being healthy that require a specialized diet plan, as many types of food provide a variety of benefits for the body.

This fact is evidently true to men’s diet and nutrition. Simply put, anyone, any man for that matter, cannot expect that a single diet plan can accommodate everything that his body would need throughout his life. For this reason, it would be best for him to acknowledge the various diet plans that are specific to what he would normally need. Choosing the right diet plan and sticking to it separates those who are fit and healthy to those who would easily succumb to the demands of this generation.

Man up, be disciplined and take notes. Here are 3 nutrition plans for men that can help them in their specific needs.

For Body Training

Paying attention to calories and macronutrients (protein, carbs, fat) is the bottom line when it comes to slashing fat, building lean muscle, and achieving a man’s ideal physique. The best transformative diet plan is set up to create a caloric deficit for optimum fat loss, while maintaining sufficient protein to build new muscle and just enough carbs to fuel the energy and recovery demands of high-intensity workouts.

Nutrient-dense, high-satiety foods make it surprisingly easy to stay in the calorie deficit necessary for fat loss, while still providing the body with the essential nutrients for optimum energy, recovery, and results. Numerous scientific studies have shown that if a man sticks to high-quality foods and is mindful of his total daily calories, meal frequency has no bearing on changes in body composition and metabolic rate. Thus, how often a man eats is up to him; he just needs to be sure to take his schedule into account and be realistic with himself.

It has been said that protein is the staple of any diet, especially to serve the dietary needs of an athlete. Next to water, protein is the most abundant material in the human body. It is present in the muscles, bones, connective tissues, skin and blood.

While consuming enough protein is essential for growth and development of the body, eating huge amounts does not build muscle unless a man is strength training at a high intensity in order to cause muscle hypertrophy (muscle growth). Good sources of lean protein include chicken breast, turkey, salmon, tuna, top round/sirloin steak, lean ground beef, egg whites and low fat cottage cheese.

Whey protein supplements also provide a fast and convenient source of protein at an affordable price. A scoop in the shakers right after workout can be very effective for muscle mass gains. It’s important that one still gets high quality protein from whole foods, and use whey protein as a boost.

For Work and Career

Losing weight and working full time can bring its own challenges. A career-driven life can have a serious impact on weight control. Demanding bosses, impossible deadlines and an out-of-control workload can leave any man feeling stressed and tired. Meaning, people more likely to skip breakfast and/or lunch and grab high-calorie snack foods to compensate and give him a much needed burst of energy.

Whether the first stop is the office or the gym, adding protein to one’s breakfast is a great way to rev up metabolism. If one does exercise first thing, a protein breakfast helps promote muscle recovery and repair. Eggs are an ideal choice because they provide a good balance of quality protein and fat.

Other options include lean ham, fish like salmon or haddock, as well as low-fat dairy foods. Protein foods slow stomach emptying, which means one keeps his body healthily functioning of the immune system. They also provide tons of other nutrients, making one feel fuller for longer so he tends to eat fewer calories the rest of the day.

If a person has less time in the morning, a protein-rich breakfast needn’t take any longer. A man can also opt for cereals or oatmeal for faster food preparation. Whole grains digest more efficiently and provide more nutrients than refined grains. This promotes sustained energy levels and overall health. In particular, brown rice can help boost the increase of hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

Make lunch a mix of lean protein and starchy carbs. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary ‘white’ foods and going for high fibre whole-grains, which helps a man manage those afternoon munchies. Whole-grains like rye, whole-wheat and barley keep one satisfied much longer. In fact, studies show rye bread keeps blood sugar stable for up to 10 hours, a sure way to dampen those mid-afternoon energy crashes.

For dinner, combine fruits and protein with healthy essential fats which the body can use overnight for growth and repair. One can get these healthy fats from oily fish like salmon, trout and mackerel as well as nuts, seeds and their oils.

For Libido

Sex is the ultimate stress reliever, according to many studies. The wide array of benefits for the body can be quite staggering, since it induces a release of endorphins and other hormones that elevate mood, and exercise, which itself is an effective stress reliever.

Testosterone levels can be amped up by supplements that one may need to manage stress even better. Try checking out useful articles like if you want to know more about boosting the body’s testosterone level.

Although supplements can get a person boosted, food can also be a great way to boost one’s sex drive. Strawberries are best for men who want to perform well in the bed. Good circulation is thought to be crucial for sexual functions, and strawberries are rich in antioxidants that benefit the heart and arteries. Furthermore, they are rich in vitamin C, which, along with antioxidants, has been linked to higher sperm counts in men. Also, it may be better to dip the berries in dark chocolate, which contains methylxanthines that may activate the libido.

In addition to strawberries, avocados can also help with the cause. They are super fruits rich in vitamin E, which has antioxidant properties, potassium, and vitamin B6, which may prevent or delay heart disease and promote better blood flow. They’re also a good source of heart-healthy monounsaturated fats.

Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that are to be important for sexual health and reproduction. It has selenium that can help with infertility issues and, with vitamin E, may help heart health. It also has zinc – a mineral that helps produce men’s sex hormones and can boost libido. Ultimately, blood flow is important for the sex organs, so choosing good fats, such as the omega-3 fatty acids found in almonds, is a good idea.

Men with heart disease are twice as likely to have erectile dysfunction because both conditions can result from artery damage. In this regard, anything that helps the heart and circulation can also be critical for a healthy sex life. Keep this basic concept in mind to ensure that the right food to improve libido is part of one’s diet.