We are all human, but men and women have slightly different needs when it comes to fueling their bodies. Men have more muscle mass than women, for one thing, so their need for protein is somewhat greater. Men also require more fiber. Here are some guidelines to help you maximize your nutrition.

Protein

Men have proportionally more muscle mass and less body fat than women. As a result, men need more protein to maintain their greater muscle mass. Protein provides amino acids, which are the building blocks the body uses to repair and build muscle. Proteins are made of about 22 "standard" amino acids, nine of which are essential. An amino acid is considered essential if it is required for growth and development of the organism but the organism is unable to make the particular amino acid itself. The body obtains them from the diet. Protein sources that contain all the essential amino acids are called complete, or whole, proteins.
Focus on:

lean meats like lean beef
white meat poultry without skin
lean pork
whey (from dairy)
fish
shellfish
egg whites
low-fat dairy

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