3 foods that men who play sports should eat regularly

Because the body does not store zinc, we need to supplement it regularly through our diet. In adults, the amount of zinc that men need to take in each day is 11 mg, while women need 8 mg, according to the health website Healthline (USA).

Lean beef is one of the best meats for men who work out at the gym.

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Meanwhile, the amount of protein needed each day depends on the intensity of exercise and training goals. People who want to maintain muscle and do not exercise regularly should consume 0.8 grams of protein/kg of body weight per day. If you are working out to gain muscle, you need to consume 1.6 - 2.2 grams of protein/kg of body weight per day.

Foods that are both rich in zinc and protein that men who play sports should prioritize include:

Oysters

Oysters are known to be one of the richest natural sources of zinc. 100 grams of oysters can contain about 55 mg of zinc and 9 grams of protein. This amount of zinc far exceeds the daily requirement of adults.

Additionally, oysters are low in calories and rich in other essential nutrients such as vitamin B12, copper, and selenium. Regular consumption of oysters can help boost immunity, aid in wound healing, and improve overall health.

Red meat

Red meats such as beef and lamb are good sources of zinc. In particular, 100 grams of beef contains about 5 mg of zinc and 26 - 31 grams of protein. Moreover, the protein in beef is a complete protein, providing all the essential amino acids for muscle growth and recovery.

Red meat also contains iron, vitamin B12 and other important nutrients. Men should choose lean cuts of meat and eat them in reasonable portions.

Tofu

Tofu is made from soybeans, which are not only rich in vegetable protein but also contain a lot of zinc, suitable for vegetarians. A 100 gram serving of firm tofu contains about 1.56 mg of zinc, equivalent to about 14% of daily needs.

In addition to zinc, tofu is also rich in essential protein, iron, calcium and many other minerals. Tofu can be processed into many dishes such as stir-fry, soup or smoothie, according to Healthline .

Source: https://thanhnien.vn/3-mon-nam-gioi-choi-the-thao-nen-an-thuong-xuyen-185250409233308031.htm