Know the different diets that can make men and women

Scientific research has proven that food groups act in different ways when they are absorbed by the body of men and women. To better understand the effects of the carbohydrates, fat, proteins and even the sugar you consume, check out the list below. See the definition of each group, the modes of action and also the explanation for such a difference.

What Calories?

Men: A man who runs an average of 15 km per week needs to consume between 9 and 11 calories for each kilogram of body weight. This translates to a daily intake of 3,200 calories for someone who weighs an average of 77 kg. That way, you don’t lose out on physical performance.

Woman: A woman who practices physical activity in the same proportion needs to ingest between 7 and 9 calories for each kilogram, that is, 2,500 calories per day considering someone who weighs an average of 63 kg.

Why: For any given distance, men burn calories much faster than women because they have more muscle than fat. The metabolic process is favored, therefore.

What Carbs ? 

Man: They shouldn’t be missing from the menu. And it is necessary to associate the consumption of fruits and vegetables, every day, as well as grains. Rice, pasta and roots (like potatoes and cassava) will guarantee the necessary energy stock for an active routine. It is recommended to eat between 3 and 4 servings daily.

Woman: Women should also consume carbohydrates, but in smaller amounts precisely because the burning of accumulated energy will be slower. The ideal is to eat between 2 and 3 servings daily, increasing the amount of fruits and vegetables ingested.

Why: The explanation is, once again, in the greater ease of energy expenditure that man presents. The greater the loss, the greater the carbohydrate replacement must be. Women have a greater genetic tendency to accumulate this energy transformed into sugar.

What: Protein

Men: Men should include at least 4 servings of protein in their daily menu. Grilled meats are essential. Eggs and cheese are allowed, but you should pay attention to the amount of fat they contain. Avoid yellow cheeses, for example. Your steak, chicken fillet or fish can be between 90 and 110 g, guilt free.

Woman: For women, again the amount should be reduced. Servings of 70 to 80 grams daily are sufficient to meet the needs of the female metabolism. Highly recommended foods are tofu (soy cheese), low-fat cheese and lots of skimmed milk. Fish and chicken are also excellent choices.

Why: Runners need more protein than sedentary people, invariably. And the loss of this nutrient in running is greater among men, because they weigh more and are generally taller. During races, it is one of the food groups most used and required by the human body.

What Calcium?

Man: It is essential for bone health. A good tip is to use skimmed milk in breakfast cereals or consume cheese in macaroni, for example. There are many options for juices (such as soy juices) that are fortified with calcium. They are even indicated after training and tests for energy replacement and hydration.

Women: Women’s need for calcium is greater. 3 to 4 daily servings are indicated, which should be consumed in milk, preferably. It prevents osteoporosis and improves the performance of female runners, in addition to preventing injuries. Calcium supplements should be part of the dietary routine.

Why: Those who run need to take care of their bones, both due to the natural impact that the sport causes and the possibility of injuries. Women, prone to problems such as osteoporosis, should be more careful.

What Iron?

Men: It takes about 8 milligrams of iron daily to maintain a balanced diet. Meat, beans and green beans, for example, have a good concentration of the mineral. A tip for vegetarians is to consume grains daily, in addition to cereal bars.

Women: Women need more iron than men, mainly due to menstruation. The consumption of breakfast cereals, grains and vitamin C is indicated, which allows a faster absorption of the nutrient.

Why: Iron is required the greater the intensity of strength used in exercises. Mineral deficiency causes weakness and can lead to anemia. Women lose a lot of iron during their menstrual cycle and this difference needs to be corrected with rapid replenishment.