It’s the second part of our nutrition series, answering common questions around food and eating, as we honor March as National Nutrition Month. This week’s question is another common question - with a nuanced answer: what should I be eating?
This could be a short and relatively unhelpful blog if we went by honesty alone: It depends. Maintaining, gaining, or losing weight isn't a one-size-fits-all journey; it's influenced by various factors, including age, lifestyle, genetics, allergies and biological sex. Understanding how male and female bodies differ in metabolism, muscle mass, and hormonal balance can refine dietary strategies for optimal results. What you should be eating is going to be incredibly unique to who you are and what your goals are. While the answers that follow are more general in nature, they can still serve as a guidance for where to begin.
Note: our use of terms "male/female" and "women/men" are used to indicate sex/gender assigned at birth and are not intended to be discriminatory. Unique nuance and consideration to diet should be discussed with a registered dietician.
Maintaining Weight:
For Females: Women tend to have a higher body fat percentage and lower muscle mass than men. Therefore, females may benefit from slightly fewer calories than males to maintain weight. Focus on balanced macronutrient intake, emphasizing lean proteins, nutrient-dense fruits and vegetables, whole grains, and healthy fats. Adequate hydration is crucial, especially considering hormonal fluctuations during the menstrual cycle.
For Males: With typically higher muscle mass and basal metabolic rates, men may require more calories for weight maintenance. Prioritize protein intake to support muscle maintenance and overall health. Hydration is equally important for men, aiding in metabolism and performance.
Muscle Gain:
For Females: Building muscle can be more challenging for women due to lower testosterone levels. However, females can still achieve muscle growth with targeted nutrition and strength training. Increase protein intake slightly to support muscle repair and growth. Carbohydrates should be timed strategically around workouts to fuel training sessions effectively.
For Males: Higher testosterone levels in men facilitate muscle building, but adequate nutrition remains essential. Increase protein intake to support muscle synthesis and recovery. Carbohydrates play a crucial role in providing energy for intense workouts and replenishing energy stores post-exercise.
Weight Loss:
For Females: Women may face unique challenges in weight loss due to hormonal fluctuations and slower metabolic rates. Focus on creating a sustainable calorie deficit through balanced nutrition. Prioritize protein intake to preserve lean muscle mass. Including fiber-rich carbohydrates and healthy fats can aid in satiety and hormone regulation.
For Males: Men often experience faster initial weight loss due to higher metabolic rates and muscle mass. However, sustainable weight loss requires a balanced approach. Prioritize protein intake to support muscle retention and metabolism. Incorporate fiber-rich carbohydrates and healthy fats to promote fullness and overall health.
General Tips:
- Protein Intake: Prioritize adequate protein intake for muscle maintenance, regardless of weight management goals.
- Hydration: Proper hydration is essential for metabolic function and overall health. Aim for at least 8 glasses of water per day, adjusting for individual needs and activity levels.
- Meal Timing: Consider timing meals and snacks to support energy levels and performance, particularly around workouts. Tune into hunger levels to determine where gaps may exist.
- Nutrient Density: Emphasize nutrient-dense foods such as lean proteins, fruits, vegetables, and whole grains to support overall health and satiety.
Knowing what to eat is half the battle - having the support to implement change consistently is an important factor in achieving weight goals. Consider a nutrition consultation with Fountain City Fitness to develop a sustainable plan for success with the support and accountability from a coach who cares about those goals. Click here to schedule your appointment today!
