The best foods for men - How to optimize your diet

About the author: Tobias Kurz is the managing director and head coach of Tobias Kurz Fitness and Performance Coaching. With a BA in Sports Management, numerous BSA licenses (including Mental Coach and Nutrition Coach), and regular professional development, Tobias Kurz has helped hundreds of men reach their peak performance since 2017. Learn more about Tobias Kurz.

Nutrition is often a secondary concern for many men – but it influences far more than just physical appearance. Muscle growth, energy levels, testosterone production, and even mental performance depend significantly on what you eat.

Men talk about training, muscles, and performance – but the foundation of all this is proper nutrition ( Mithal et al., 2012 ). It determines energy, testosterone, focus, and long-term health. While the right foods make you strong and perform at your best, the wrong ones lead to lethargy, cravings, and health problems.

This article will tell you which foods men really need, which ones you should avoid, and how you can optimize your diet without much effort.

Nutrition – The underestimated success factor for men

Men talk about fitness, muscles, and strength – but hardly anyone talks about the foundation that makes it all possible: nutrition. Yet your diet not only determines 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.”: Heard so often that one forgets what truth is succinctly and rhymed here.

The wrong diet makes you sluggish, overweight, and sick. The right diet makes you focused, fit, and slim. And it has many other positive effects as well.

The underestimated influence of food:

Diet 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 an unhealthy gut microbiome not only intensifies cravings for unhealthy foods but also strengthens your inner resistance and negative thought patterns. Conversely, healthy bacterial strains increase the appetite for healthy food and make your mindset more positive ( Malan-Muller et al., 2017 ).

Of course, your diet has a significant impact on your figure and physical appearance – because your outward appearance is always a reflection of your inner self. Those who eat an unhealthy diet will see the effects sooner or later: in their skin, hair, dark circles under their eyes, dandruff, or in changes such as belly fat, muscle loss, and postural problems. Your diet determines whether your body regenerates and thrives or deteriorates 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 produced optimally. If the body lacks essential building blocks, the hormonal balance is disrupted. The effects of a testosterone deficiency and the associated downward spiral are a topic in themselves – you can already find a wealth of valuable information on this topic on this platform ( Hirko et al., 2016 ; Blumberg, 2024 ).

The problem:

Many men either eat too much junk food (processed, high in sugar) or adhere to outdated concepts that do not produce sustainable results.

And by garbage, I mean garbage: Much of what we eat today is highly processed and has little in common with original foods. Many of these convenience products, which often have a long shelf life, hardly contain any of the original nutrients, as these are lost during the processing – these are called denatured foods.

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 long-term effects on the body in high quantities ( Warner, 2024 ). Therefore, consciously choosing natural and minimally processed foods can make a crucial contribution to health.

The aim of this article is:

This article shows you which foods are particularly important for your health – and why they play a crucial role, especially for men. With the abundance of diets, nutritional advice, foods, and supplements, it's often difficult to keep track. Add to that conflicting recommendations and a hectic daily routine, which doesn't always make mindful eating easy. That's why you'll find a simple and clear message here that's easy to understand in theory – and, with the right approach, can be easily implemented in everyday life.

Why men need a different diet than women

Biological differences:

In principle, there are no significant differences between the diets of men and women – both belong to the same species and require essential nutrients for survival and optimal function. Nevertheless, there are some points that are particularly important for men ( Chen et al., 2022 ):

Men have a higher muscle mass and therefore require more protein and, on average, more calories ( Tipton, 2001 ). At the same time, testosterone levels are 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 ).

Furthermore, while men have a higher calorie requirement , they are also more prone to accumulating abdominal fat , particularly visceral fat . This deeper-lying adipose 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 primarily caused by a calorie surplus, visceral abdominal fat is more strongly promoted by hormonal changes, insulin resistance, chronic stress, and unfavorable dietary habits ( Leenen et al., 1994 ).

Everyone knows a thin man who has a small, firm belly: he doesn't eat too much, but lives an unhealthy lifestyle (smoking, alcohol, stress, little exercise and sport, unhealthy diet) ( Epel et al., 1999 ).

The most common mistakes:

The biggest mistake, which many are not even aware of, is what has long been considered "normal": a diet consisting of too many highly processed foods – products that do more harm than good to the body , promote cravings, are addictive, rob energy and lead to obesity and health problems in the long term ( Lane et al., 2024 ).

Typical components of the “normal” Western diet are ( Clemente-Suárez et al., 2023 ):

• Too much refined sugar – from juices, soft drinks, sweets or ready-made meals

• Too many unhealthy fats – especially in fried foods, sausages and hydrogenated vegetable fats

• Too few micronutrients – a deficiency of essential vitamins and minerals

• Too little protein – which is crucial for maintaining and building muscle mass, a strong immune system and a healthy metabolism.

Another widespread mistake is blindly trusting dietary supplements instead of real, nutrient-rich food. Supplements can be useful, but as the name suggests, they are an addition to, and not a replacement for, a balanced diet ( Wierzejska, 2021 ).

The best foods for men – categories and examples

In the following section, you'll get a clear overview of the best foods that nourish and grow your body, rather than harming it. We've kept it as clear as possible to ensure this checklist remains concise.

For each category, you will receive an overview of what your body needs these foods for, what the best foods are, what you should pay attention to, and what you should avoid.

Important: This list does not take into account allergies, intolerances, or ethical considerations. If you cannot use any of the foods for various reasons, cross them off.

Protein-rich foods for muscles and recovery

The word protein derives from the Greek 'proteios' (πρωτεῖος), meaning 'primary' or 'most important'. It comes from 'protos' (πρῶτος), meaning 'the first'. And rightly so:

• Why this is important:

  • Protein is key for muscle building, fat loss, and regeneration. Hair, skin, and nails are also made from protein, and your immune system depends on it—especially when it's working hard. Additionally, adequate protein intake is important for feeling full and preventing cravings, which is crucial during fat loss phases ( Wu, 2016 ).

• The best options:

  • Eggs: Packed with high-quality protein and healthy fats, ideal for testosterone.

  • High-quality meat: Whether beef, chicken, or game. Especially tenderloin is low in calories and high in protein – the foundation of any muscle-building diet.

  • Beef steak: Rich in zinc, iron, and B vitamins, essential for men's health. However, it's important to consume it in moderation, as excessive consumption can be associated with an increased risk of cardiovascular disease and inflammatory processes in the body.

  • Wild-caught fish: Wild salmon, tuna steaks, sea bream and other wild-caught fish are excellent sources of protein.

  • Dairy products like natural yogurt: the less processed, the better.

  • Lentils and beans: perfect plant-based protein sources with an added fiber bonus. Tofu is also a high-quality protein source, and soy is safe with regard to hormone production.

  • Protein powder: A high-quality protein source that can be used in a variety of ways – whether as an addition to yogurt, muesli, or baking recipes, or in the classic shake. Tip: Flavorless 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 ).

• Avoid these foods:

  • 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 ).

  • Protein bread: This usually contains low-quality protein sources such as wheat protein and therefore pure gluten. A better alternative is regular bread with protein-rich toppings such as eggs or salmon.

  • Protein bars: Occasional snacks are perfectly fine, but not several times a day – as they are often highly processed and contain many additives.

One of the aforementioned foods should be included in every meal. Otherwise, it's not a complete meal .

Before every meal, ask yourself: Where is my protein?

Healthy fats for hormone balance and energy

Fat doesn't make you fat; everyone should know that by now. On the contrary: the right fats are essential for survival and are like the "engine oil" of your body.

• Why this is important:

  • Testosterone production and brain function depend on healthy fats . Your body also needs fats to optimally absorb fat-soluble vitamins (A, D, E & K) ( Essential Fatty Acids and Human Brain , 2009 ). Since fats provide twice as many calories as proteins or carbohydrates ( 9.3 kcal per gram) , it is crucial to choose high-quality fat sources.

• The best options:

  • Eggs: Good fats and important cholesterol for hormone production.

  • Wild salmon: Omega-3 fatty acids, which are important not only for the heart but also for testosterone levels ( Fard et al., 2018 ).

  • Avocado: Rich in unsaturated fatty acids and micronutrients ( Okobi et al., 2023 ).

  • Nuts (walnuts, almonds, cashews): Healthy omega-3 fatty acids and filling.

  • Olive oil and other vegetable oils: Rich in antioxidants, they promote heart health and have a protective effect against inflammation ( Schwingshackl et al., 2018 ).

  • Omega-3 supplement: Available in oil or capsule form. Tip: Algae oil is a high-quality plant-based alternative to fish oil, as it directly contains the biologically active omega-3 fatty acids DHA and EPA and generally has lower levels of heavy metals and pollutants ( Ruxton, 2004 ).

• Avoid these foods:

  • Sausages: Often contain too much saturated fat and can contain trans fats in highly processed varieties ( Grosso et al., 2022 ).

  • Margarine: Hydrogenated vegetable fats are unproblematic in moderation, but should not be consumed excessively.

  • Industrially produced baked goods: Croissants, donuts & Co. are often rich in trans fats, which are a health concern ( Sarion et al., 2021 ).

  • Fried foods: Often made with low-quality fats that oxidize at high temperatures and can be unhealthy.

The right fats help you get fit and slim , while the wrong ones make you fat and sick - especially in combination with sugar.

Complex carbohydrates for energy and focus

Just like fats, carbohydrates don't make you fat – what matters 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.

• Why this is important:

  • 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 – a particularly sensible choice in the evening ( Barber et al., 2020 ).

• The best options:

  • Potatoes and sweet potatoes: Easy to prepare, high in fiber and absolute vitamin bombs.

  • Rice and quinoa: Easily digestible, gluten-free, perfect side dish for muscle building ( Agarwal et al., 2023 ).

  • 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 rolled oats are already steamed and easily digestible ( Gupta et al., 2013 ).

  • Sourdough bread and other high-quality breads are full of nutrients and contain little sugar.

  • Fruits: Fruits are the perfect snack, as they provide the body with water, vitamins and fiber.

• Avoid these foods:

  • White flour: Almost everything has been removed from the nutrient-rich grain – leaving behind mainly sugar. Bread rolls, pasta, and similar products are unproblematic in moderation, but detrimental in large quantities ( Gaesser, 2018 ).

  • Juices & soft drinks: Liquid sugar without nutrients that raises blood sugar levels ( Tahmassebi & BaniHani, 2019 ).

  • Sweets: Chocolate bars, candies, gummy bears, cakes, cookies and muffins provide a lot of sugar, but hardly any useful nutrients.

  • Sweetened dairy products: Fruit yogurts, fruit purees and milkshakes often contain a lot of sugar, but little fiber or natural nutrients.

No carbohydrates after 6 p.m.? If it's the wrong kind , then it's best to avoid them altogether – regardless of the time of day! The right kind of carbohydrates, on the other hand, should be consumed in moderation throughout the day, but can be eaten without hesitation in the evening . They support regeneration, help reduce stress, and can even promote sleep.

Vegetables and fruit for micronutrients and vitality

Your grandma already knew: Eating fruit and vegetables every day is the foundation for health and a slim figure. There are hardly any foods that contain so many micronutrients and fiber while being so low in calories . Perfect for weight loss!

• Why this is important:

  • Men often neglect vegetables, even though they provide vital nutrients. They also improve satiety, promote digestion, and strengthen the immune system.

• The best options:

  • Cruciferous vegetables: Broccoli, cauliflower & Co. are true vitamin bombs and versatile in their uses.

  • Berries: Antioxidants that fight free radicals and strengthen the immune system. Berries are the champions among fruits.

  • Alliums: Onions, garlic and others are particularly good for heart health.

  • Carrots: Good for eyes, skin and the immune system.

  • Citrus fruits like oranges and limes are rich in vitamin C and boost the immune system.

• Avoid these foods:

  • Highly processed fruit: Dried fruit, applesauce, etc. often contain a lot of sugar, salt, or additives and should therefore only be consumed in moderation.

  • Highly contaminated fruits and vegetables: According to the "Dirty Dozen" list, apples, strawberries, and spinach are often among the most pesticide-contaminated foods ( Keikotlhaile et al., 2009 ). Tip: If possible, choose organic products or wash and peel thoroughly.

Especially when it comes to fruits and vegetables: colorful is healthy! Pay attention to variety, eat seasonal foods whenever possible, and choose 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 begins in the supermarket.

You can only eat what you buy. Therefore, pay conscious attention to what ends up in your shopping cart. Look at the ingredient list or – even better – choose foods that don't need an ingredient list at all.

Here are a few simple basic rules:

• Prefer organic and seasonal products: Regional, fresh products often contain more nutrients and fewer pollutants.

• Wild-caught fish and species-appropriate husbandry: Fish from wild catches as well as meat and eggs from animals raised in good conditions are of higher quality.

• Buy unprocessed: Dairy products, nuts and whole grain products without additives are the best choice.

• Use frozen vegetables: They are nutrient-rich and a good alternative to fresh vegetables.

• Water as the main drink: Avoid sugar and additives, instead rely on pure water.

If 80% of your diet meets these criteria, you've practically mastered nutrition – and have the best prerequisites for staying healthy, fit, and agile. Have fun! 😉

Case study: How Andreas got out of his slump with TRT and structure

Andreas is 38 years old, a father, and a project manager at a large company. He used to go to the gym regularly, but with increasing responsibilities at work and at home, his own health took a backseat. Instead of fresh meals, he often ate frozen pizza, sandwiches, or snacks from a vending machine. Energy drinks helped him get through the day, but by evening he still felt tired, irritable, and drained.

Over time, other symptoms appeared. His training performance stagnated, his libido decreased, and his mood fluctuated more than usual. At first, he suspected it was simply too much stress. But eventually, the suffering became too much, and Andreas decided to undergo a thorough medical examination.

The lab results showed that his testosterone level was low. Combined with his noticeable symptoms, this provided a clear picture. After consulting his doctor, Andreas started a personalized testosterone replacement therapy (TRT), accompanied by regular monitoring and close supervision.

TRT plus lifestyle: The key to sustainable impact

In addition to the medication support provided by TRT, Andreas' everyday life was considered holistically, with the aim of optimally supporting the effect of the therapy.

He worked together with a nutrition expert and adjusted his habits step by step:

• He started the day with a protein-rich breakfast of eggs, oatmeal, berries and nuts.
• For lunch, he opted for wild salmon, quinoa, plenty of vegetables and healthy fats.
• He cut out soft drinks and convenience foods, instead drinking more water and cooking fresh meals.
• Vitamin D, magnesium and omega-3 were specifically added, based on his blood test results.
• In addition, he established new evening routines for better sleep and incorporated regular strength training sessions into his daily routine.

After three months the difference was clearly noticeable

Andreas had lost weight around his waist, his energy returned, and his libido was stable again. His mental clarity was also better than ever. Blood tests confirmed his subjective impression: his 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 everyday life could enhance the effect of the therapy so much. Today I know: TRT works best when you actively participate, not only with medication, but also in life itself."

Why this approach is so effective

Testosterone therapy can achieve a great deal, but only the combination of medical care, healthy diet, exercise, sleep and targeted supplementation makes it truly sustainable.

Andreas demonstrates the importance of not only treating but also understanding how the body functions. Individually dosed TRT, integrated into a healthy daily routine, offers many men the chance to remain productive, vital, and stable in the long term.

Case study: How diet and lifestyle can influence testosterone levels

Markus, 36, a father and amateur athlete , had noticed changes for some time: less energy in his daily life, stagnant progress in his training, and declining motivation. He was particularly unable to build muscle in his weight training, despite working out regularly. His libido had also decreased. These are symptoms that men often associate with low testosterone levels.

Initial situation

Markus had previously paid little attention to a targeted diet. While he ate a protein-rich diet, he only irregularly consumed essential micronutrients such as zinc, magnesium, and vitamin D. His work and family commitments often left him with insufficient sleep, which further negatively impacted his testosterone levels. Studies show that insufficient sleep can significantly lower testosterone production—a factor that men frequently underestimate.

First steps towards optimization

Through research and tips from friends, Markus began to consciously integrate foods into his daily routine that can boost 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. Combined with sufficient sleep, he was able to naturally increase his testosterone levels.

Adjusting his training was also important. Instead of focusing too much on endurance, he concentrated more on strength training, which has been proven to increase testosterone levels. At the same time, he made sure to reduce stress through breaks, more sleep, and targeted mental relaxation.

Results after a few months

After about four months, Markus reported noticeable changes. He had more energy in his daily life, recovered faster after training, and his libido improved. His mental performance also increased. Blood tests showed that his testosterone levels had risen, indicating that diet, sleep, and training can indeed have a positive influence on testosterone production.

Small changes, big impact

This case study demonstrates how men can naturally increase their testosterone levels through targeted nutrition, adequate sleep, and regular strength training. Foods such as eggs, nuts, fish, and vegetables provide protein, vitamin D, zinc, and magnesium—all nutrients essential for testosterone production. Women also benefit from a balanced diet and stable hormone levels, even if their testosterone levels are significantly lower.

These tips are easy to implement and crucial. Optimize your sleep, reduce stress, adjust your training, and consciously manage your diet. This is how you can sustainably boost testosterone, libido, and overall well-being. All without risky procedures, but through natural and practical methods.

Conclusion: Your health is a top priority.

• Summary: A healthy diet is the key to fitness, energy, and increased testosterone.

• Recommendation: Focus on natural, unprocessed foods that support you in your everyday life.

• Motivational conclusion: "Your health is your responsibility – make it a top priority and focus on real, masculine nutrition."

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