About the Author: Tobias Kurz is the Managing Director and Head Coach of Tobias Kurz Fitness and Performance Coaching. With a B.A. in Sports Management, numerous BSA certifications (including Mental Coach and Nutrition Coach), and regular continuing education, he has helped hundreds of men achieve their best form since 2017. Learn more about Tobias Kurz.
For many men, nutrition is just an afterthought – but it affects far more than just physical appearance. Muscle building, energy levels, testosterone production, and even mental performance depend largely on what you eat.
Men talk about training, muscles, and performance – but the foundation of it all is proper nutrition (Mithal et al., 2012). It determines energy, testosterone, focus, and long-term health. While the right foods make you strong and high-performing, the wrong ones lead to sluggishness, cravings, and health problems.
In this article, you will learn which foods men really need, which ones you should avoid, and how to optimize your nutrition without much effort.
Nutrition – The Underrated Success Factor for Men
Men talk about fitness, muscles, and strength – but hardly anyone talks about the foundation that makes it all possible: nutrition. Your nutrition determines not only how you look, but also how you think, feel, and perform – at work, in training, and in life (Grave, 2020).
"You are what you eat.": It has been said so often that we forget the truth packed into this short, rhyming phrase.
Poor nutrition makes you sluggish, fat, and sick. Proper nutrition makes you focused, fit, and lean. And beyond that, it has many other benefits.
The Underrated Impact of Food:
Nutrition affects testosterone levels, energy, muscle growth, and even mental performance.
What you eat nourishes the bacterial cultures in your gut and thus living structures. It has been proven that a poor bacterial environment not only increases cravings for unhealthy foods but also strengthens your inner resistance to change and negative thought spirals. While healthy bacterial strains increase the desire for healthy food and make your thoughts more positive (Malan-Muller et al., 2017).
Of course, nutrition has a major impact on your figure and physical appearance – because your appearance is always a reflection of what is going on inside. Those who eat unhealthily will see it sooner or later: in their skin, hair, dark circles, dandruff, or in changes such as belly fat, muscle loss, and posture problems. Your nutrition determines whether your body regenerates and thrives or breaks down over time.
The topic of testosterone and hormones is also inextricably linked to nutrition. Hormones are highly complex structures that require a variety of nutrients and a functioning metabolism to be optimally produced. If the body lacks essential building blocks, hormonal balance can be disrupted. The effects of a testosterone deficiency and the associated negative spiral are a topic in themselves – you can find plenty of valuable information about this on this platform (Hirko et al., 2016;(Blumberg, 2024).
The Problem:
Many men either eat too much junk (processed, high in sugar) or stick to outdated concepts that do not produce sustainable results.
And by junk, I mean junk: Much of what we eat today is highly processed and has little in common with original foods. Many of these convenience products, which are often long-lasting, contain hardly any of the original nutrients, as these are lost during processing – this is known as denatured food.
At the same time, numerous additives such as preservatives, emulsifiers, colorings, sweeteners, sugar, and salt are added to optimize taste, appearance, and shelf life. While some of these substances are harmless, others can have negative effects on the body in large quantities over the long term (Warner, 2024). A conscious selection of natural and as unprocessed foods as possible can therefore make a decisive contribution to your health.
The Goal of This Article:
This article shows you which foods are particularly important for your health – and why they play a decisive role especially for men. With the abundance of diets, nutrition tips, foods, and supplements, it is often difficult to keep track. In addition, contradictory recommendations and a hectic everyday life do not always make conscious eating easy. That is why you will find a simple and clear message here that is easy to understand in theory – and can also be easily implemented in everyday life with the right approaches.
Why Men Need a Different Diet Than Women
Biological Differences:
Fundamentally, there are no major differences between the diets of men and women – both belong to the same species and need essential nutrients for both survival and optimal supply. Nevertheless, there are some points that are particularly important for men (Chen et al., 2022):
Men have a higher muscle mass and therefore need more protein as well as, on average, more calories (Tipton, 2001). At the same time, the testosterone level is particularly sensitive to certain nutrient deficiencies – a deficiency in zinc (Prasad et al., 1996), vitamin D, cholesterol, and healthy fats can impair the body's own testosterone production (Pilz et al., 2010).
In addition, although men have a higher calorie requirement, they are also more prone to storing belly fat, especially visceral fat. This deeper fat tissue, which accumulates around the organs in the abdominal cavity, is considered particularly critical because it poses numerous health risks (Després, 2007). While subcutaneous fat – the soft fat directly under the skin – is mainly caused by a calorie surplus, visceral belly fat is more strongly promoted by hormonal changes, insulin resistance, chronic stress, and poor dietary habits (Leenen et al., 1994).
That is why everyone knows a skinny man who has a small, firm belly: He does not eat too much, but lives unhealthily (smoking, alcohol, stress, little movement and exercise, unhealthy diet) (Epel et al., 1999).
The Most Common Mistakes:
The biggest mistake, which many do not even consciously realize, is what has long been considered "normal": A diet consisting of too many ultra-processed foods – products that harm the body more than they benefit it, promote cravings, make you addicted, drain your energy, and lead to overweight and health problems in the long term (Lane et al., 2024).
Typical components of the "normal" Western diet are (Clemente-Suárez et al., 2023):
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Too much refined sugar – from juices, soft drinks, sweets, or ready meals
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Too many unhealthy fats – especially in fried foods, sausages, and hydrogenated vegetable fats
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Too few micronutrients – a deficiency in essential vitamins and minerals
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Too little protein – which is crucial for maintaining and building muscle mass, a strong immune system, and a healthy metabolism
Another widespread mistake is the blind trust in supplements instead of real, nutrient-rich food. Supplements can make sense, but they are – as the name suggests – a supplement and not a replacement for a balanced diet (Wierzejska, 2021).
The Best Foods for Men – Categories and Examples
In the following section, you will get a clear overview of the best foods that nourish and help the body grow instead of harming it. We keep it as clear as possible so that this checklist remains easy to follow.
For each category, you will get an overview of what your body needs it for, what the best foods are, what you should pay attention to, and what you should avoid on the other hand.
Important: This list does not take into account allergies, intolerances, or ethical considerations. If foods cannot be used for you for various reasons, cross them out.
Protein-Rich Foods for Muscles and Regeneration
The word protein is derived from the Greek 'proteios' (πρωτεῖος), which means 'first rank' or 'the most important'. It comes from 'protos' (πρῶτος), which means 'the first'. And rightly so:
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Why this is important:
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Protein is the key to muscle building, fat loss, and regeneration. In addition, hair, skin, and nails are made of proteins, and your immune system also depends on it – especially when it is working at full speed. Additionally, a good protein supply is important to feel well-satisfied and avoid cravings, which is especially crucial during fat-loss phases (Wu, 2016).
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The Best Options:
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Eggs: Full of high-quality protein and healthy fats, ideal for testosterone.
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High-quality meat: Whether beef, chicken, or game. Especially fillet is low in calories and high in protein – the foundation of any muscle-building diet.
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Beef steak: Rich in zinc, iron, and B vitamins, essential for men's health. However, it is important to keep consumption in moderation, as excessive consumption can be associated with an increased risk of cardiovascular diseases and inflammatory processes in the body.
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Wild-caught fish: Wild salmon, tuna steaks, sea bream, and other wild-caught fish are excellent protein sources.
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Dairy products such as plain yogurt: The less processed, the better.
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Lentils and beans: Perfect plant-based protein sources with an additional fiber bonus. Tofu is also a high-quality protein source, and soy is harmless in terms of hormone production.
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Protein powder: A high-quality protein source that can be used in many ways – whether as a supplement in yogurt, muesli, or baking recipes, or classically as a shake. Tip: Unflavored plant-based protein powder can be a well-tolerated alternative, as whey protein with sweeteners can be difficult for many to digest (Goodin et al., 2007).
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Avoid These Foods:
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Sausages: Often rich in additives, nitrites, and curing salts that the body does not need. There are exceptions, but most sausage products are nutritionally unfavorable (Grosso et al., 2022).
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Protein bread: Usually contains inferior protein sources such as wheat protein and thus pure gluten. A better alternative is normal bread with high-protein toppings such as eggs or salmon.
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Protein bars: Completely fine as an occasional snack, but not multiple times a day – as they are often highly processed and contain many additives.
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One of the previously mentioned foods should be in every one of your meals. Otherwise, it is not a full meal.
Ask Yourself at Every Meal First: Where is my protein?
Healthy Fats for Hormonal Balance and Energy
Fat does not make you fat, everyone should know that by now. On the contrary: The right fats are vital and something like the “motor oil” of your body:
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Why this is important:
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Testosterone production and brain function depend on healthy fats. In addition, your body needs fats to optimally absorb fat-soluble vitamins (A, D, E & K) (Essential Fatty Acids and Human Brain, 2009). Since fats provide 9.3 kcal per gram, twice as many calories as proteins or carbohydrates, it is crucial to specifically choose high-quality fat sources.
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The Best Options:
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Eggs: Good fats and important cholesterol for hormone production.
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Wild-caught salmon: Omega-3 fatty acids, which are important not only for the heart but also for testosterone levels (Fard et al., 2018).
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Avocado: Rich in unsaturated fatty acids and micronutrients (Okobi et al., 2023).
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Nuts (walnuts, almonds, cashews): Healthy omega-3 fatty acids and satiating.
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Olive oil and other plant oils: Rich in antioxidants, they promote heart health and have a protective effect against inflammation (Schwingshackl et al., 2018).
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Omega-3 supplement: Available in oil or capsule form. Tip: Algae oil is a high-quality plant-based alternative to fish oil, as it contains the biologically active omega-3 fatty acids DHA and EPA directly and generally has lower heavy metal and pollutant contamination (Ruxton, 2004).
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Avoid these foods:
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Processed meats: Often contain too many saturated fats and can contain trans fats in highly processed varieties (Grosso et al., 2022).
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Margarine: Hydrogenated plant fats are not a problem in moderation, but should not be consumed excessively.
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Industrial baked goods: Croissants, donuts & co. are often rich in trans fats, which are health concerns (Sarion et al., 2021).
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Fried foods: Often made from low-quality fats that oxidize at high temperatures and can be unhealthy.
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The right fats help you get fit and lean, while the wrong ones make you fat and sick - especially in combination with sugar.
Complex carbohydrates for energy and focus
Just as fats don't make you fat, carbohydrates don't either – the deciding factor is a calorie surplus. However, the wrong carbohydrate sources can increase the risk of weight gain and health problems, as they often contain a lot of sugar and few nutrients. The right carbohydrates, on the other hand, are more satiating, provide valuable fiber and micronutrients, and contain less sugar:
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Why this is important:
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Active men need sustainable energy sources, not sugar crashes (Freeman et al., 2018). Good carbohydrates provide fiber for healthy digestion, strengthen the immune system with vitamins and minerals, and help reduce stress – especially in the evening, making them a sensible choice (Barber et al., 2020).
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The best options:
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Potatoes and sweet potatoes: Easy to prepare, high in fiber, and absolute vitamin bombs.
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Rice and quinoa: Easy to digest, gluten-free, perfect side dish for muscle building (Agarwal et al., 2023).
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Oatmeal: Ideal for a balanced breakfast, rich in fiber, vitamins, and minerals. Tip: Soaking or cooking can improve digestibility and further reduce the content of antinutrients such as phytic acid – however, commercially available oatmeal is already steamed and easy to digest (Gupta et al., 2013).
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Sourdough bread and other high-quality breads are full of nutrients and contain little sugar.
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Fruit: Fruit is the perfect snack, as it provides the body with water, vitamins, and fiber.
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Avoid these foods:
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White flour: Almost everything has been removed from the nutrient-rich grain – what remains is mainly sugar. Bread rolls, pasta & co. are not a problem in moderation, but unfavorable in large quantities (Gaesser, 2018).
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Juices & soft drinks: Liquid sugar without nutrients, which raises blood sugar (Tahmassebi & BaniHani, 2019).
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Sweets: Chocolate bars, candies, gummy bears, cakes, cookies, and muffins provide a lot of sugar, but almost no useful nutrients.
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Sweetened dairy products: Fruit yogurts, fruit purees, and milkshakes often contain a lot of sugar, but little fiber or natural nutrients.
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No carbohydrates after 6 p.m.? If it's the wrong ones, then it's best not at all – regardless of the time of day! The right carbohydrates, on the other hand, should be consumed moderately throughout the day, but can be eaten in the evening without hesitation. They support recovery, help reduce stress, and can even promote sleep.
Vegetables and fruit for micronutrients and vitality
Your grandma already knew it: fruit and vegetables every day are the basis for health and a slim figure. There are hardly any foods that contain so many micronutrients and fiber while having so few calories. Perfect for losing weight:
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Why this is important:
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Men often neglect vegetables, even though they provide vital nutrients. It also improves satiety, promotes digestion, and strengthens the immune system.
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The best options:
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Cruciferous vegetables: Broccoli, cauliflower & co. are true vitamin bombs and highly versatile.
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Berries: Antioxidants that fight free radicals and strengthen the immune system. Berries are the champions among fruits.
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Allium vegetables: Onions, garlic, and others are particularly good for heart health.
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Carrots: Good for eyes, skin, and the immune system.
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Citrus fruits such as oranges and limes are rich in vitamin C and boost the immune system
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Avoid these foods:
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Highly processed fruit: Dried fruit, applesauce & co. often contain a lot of sugar, salt, or additives and should therefore only be consumed in moderation.
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Highly contaminated fruit & vegetables: Apples, strawberries, or spinach are often among the most pesticide-contaminated foods according to the "Dirty Dozen" list (Keikotlhaile et al., 2009). Tip: If possible, opt for organic products or wash and peel thoroughly.
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Especially with fruit and vegetables: Colorful is healthy! Make sure to eat a variety, eat seasonal foods if possible, and pay attention to organic quality to avoid pesticides.
Basic rules for shopping
"Abs are made in the kitchen." – A good figure is created in the kitchen. But what many forget: Nutrition starts in the supermarket.
You can only eat what you buy. Therefore, be consciously aware of what ends up in your shopping cart. Look at the ingredients list or – even better – choose foods that don't need an ingredients list at all.
Here are a few simple basic rules:
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Prefer organic and seasonal: Regional, fresh products often contain more nutrients and fewer pollutants.
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Wild-caught and humane farming: Wild-caught fish as well as meat and eggs from animals from good farming conditions are of higher quality.
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Buy unprocessed: Dairy products, nuts, and whole-grain products without additives are the best choice.
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Use frozen vegetables: They are nutrient-rich and a good alternative to fresh vegetables.
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Water as the main drink: Avoid sugar and additives, and instead opt for pure water.
If 80% of your diet meets these points, you have practically mastered the topic of nutrition – and have the best conditions to stay healthy, fit, and agile. Have fun with it! 😉
Case study: How Andreas got out of the slump with TRT and structure
Andreas is 38 years old, a father of a family, and a project manager in a large company. He used to go to the gym regularly, but with increasing responsibility at work and at home, his own health fell further and further into the background. Instead of fresh meals, there was often frozen pizza, sandwiches, or snacks from the vending machine. Energy drinks helped him get through the day, but in the evening he still felt tired, irritable, and exhausted.
Over time, more symptoms were added. Training performance stagnated, libido decreased, and his mood also fluctuated more than usual. At first, he suspected it was just too much stress. But at some point, the distress became too great, and Andreas decided to undergo a detailed medical examination.
The lab results showed: The testosterone level was in the lower range. Together with the noticeable symptoms, a clear picture emerged. After medical advice, Andreas started an individually tailored testosterone replacement therapy (TRT), accompanied by regular check-ups and close monitoring.
TRT plus lifestyle: The key to a sustainable effect
In addition to the medication support from TRT, Andreas's daily life was considered holistically, with the goal of optimally supporting the effect of the therapy.
He worked together with a nutrition expert and adapted his habits step by step:
- He started the day with a high-protein breakfast of eggs, oatmeal, berries, and nuts
- At lunch, he opted for wild-caught salmon, quinoa, lots of vegetables, and healthy fats
- He cut out soft drinks and ready-made products, instead drank more water, and cooked fresh
- He specifically supplemented with vitamin D, magnesium, and omega-3, based on his blood values
- In addition, he established new evening routines for better sleep and incorporated regular strength training sessions into his daily life
After three months, the difference was clearly noticeable
Andreas had lost abdominal circumference, his energy returned, and his libido was stable again. His mental clarity was also better than ever. The blood values confirmed the subjective impression: The testosterone level was now stable in the upper normal range. The combination of individually dosed TRT and a consciously designed lifestyle had exactly the effect he had hoped for.
“I never would have thought that small changes in daily life could enhance the effect of the therapy so much. Today I know: TRT works best when you work with it, not only medicinally, but also in life itself.”
Why this path is so effective
A testosterone therapy can do a lot, but only the combination of medical care, healthy nutrition, exercise, sleep, and targeted supplementation makes it truly sustainable.
Andreas shows how important it is not only to treat, but also to understand how the body works. An individually dosed TRT, embedded in a healthy daily life, offers many men the chance to stay high-performing, vital, and stable in the long term.
Case study: How nutrition and lifestyle can influence testosterone levels
Markus, 36, father of a family and hobby athlete, noticed changes for some time: less energy in daily life, stagnating progress in training, and declining motivation. Especially in strength training, muscle building remained out, although he trained regularly. His libido had also weakened. These are symptoms that men often associate with a low testosterone level.
Starting situation
Markus had paid little attention to targeted nutrition so far. Although he ate high in protein, he only irregularly took in vital micronutrients such as zinc, magnesium, and vitamin D. Sleep was often neglected due to work and family, which additionally had a negative effect on his testosterone level. Studies show that too little sleep can significantly lower testosterone production. A factor that men often underestimate.
First steps towards optimization
Through research and tips from friends, Markus began to specifically integrate foods into his daily life that can increase natural testosterone production. These included eggs, red meat in moderation, nuts, seeds, and vegetables. These foods contain important nutrients such as protein, zinc, magnesium, and vitamin B6. In combination with sufficient sleep, he was able to naturally increase his testosterone level.
Adjusting his training was also important. Instead of focusing too much on endurance, he concentrated more on strength training, which has been shown to increase testosterone levels. At the same time, he made sure to reduce stress by taking breaks, getting more sleep, and practicing targeted mental relaxation.
Results after a few months
After about four months, Markus reported noticeable changes. He had more energy in everyday life, recovered faster after training, and his libido improved. His mental performance also increased. Blood tests showed that his testosterone levels had risen. A sign that diet, sleep, and training can indeed have a positive effect on testosterone production.
Small changes, big impact
This case study shows how men can naturally increase their testosterone levels through targeted nutrition, good sleep, and regular strength training. Foods such as eggs, nuts, fish, and vegetables provide protein, vitamin D, zinc, and magnesium. All nutrients that are important for testosterone production. Women also benefit from a balanced diet and stable hormone levels, even though their testosterone levels are significantly lower.
The tips are easy to implement and crucial. Optimize sleep, reduce stress, adjust your training, and make conscious dietary choices. This can sustainably increase testosterone, libido, and overall well-being. Without any risky procedures, but through natural methods that fit into everyday life.
Conclusion: Your health is your top priority
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Summary: A healthy diet is the key to fitness, energy, and more testosterone.
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Recommendation: Focus on natural, unprocessed foods that support you in your everyday life.
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Motivational closing: “Your health is your responsibility – make it your top priority and choose a real, masculine diet.”
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