What is the average muscle mass for men - lxm

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But of course, that will only happen if following the workout plan as well. You also want those calories to break down into the proper ratio of macronutrients: protein, fat and carbohydrates. Therefore, you don't just want to eat empty-calorie foods, which are foods that contain a lot of calories and not a lot of nutritional value. Sanford Health recommends eating nutrient-rich, calorie-dense nutritious foods spread over five to six moderately sized meals throughout the day, rather than eating three extra-large meals.

Protein should make up 10 percent to 35 percent of your total calories, according to the Academy of Nutrition and Dietetics. For a person who aims to eat around 2, calories, this breaks down to calories to calories from protein.

Because each gram of protein has 4 calories, according to Kaiser Permanente , this equals between 63 and grams of protein per day. It's a wide range, but nutrition needs can vary from person to person.

You can break it down on a per-meal basis too. For a person who weighs pounds, or 68 kilograms, this is equal to 27 grams of protein per meal. Choose quality protein sources. Some high-protein foods, according to the University of Washington Health , include:. Protein is the most well-known macronutrient for muscle building, but you can't just eat protein all the time.

Carbs and fat have their place too. Carbohydrates are key for fueling your muscles. They're converted in part to glycogen, which is stored in your muscles and recruited to power your workouts. You should eat about half of your calories per day from sources of high-quality carbohydrates — or, if you try to eat 2, calories a day, about 1, calories. Like protein, carbs have 4 calories per gram, Kaiser Permanente says, so this breaks down to about grams of carbohydrates a day.

Instead of reaching for carbohydrates in the form of pizza, bagels or sugary baked goods, try to get your carbs from whole grains, fruits, vegetables and other quality sources. Low-fat dairy, such as milk, yogurt and cheese, are also sources of carbohydrates, as well as protein.

Like carbohydrates, fat is also a source of energy for your body. It should make up your remaining calories, or 20 to 35 percent of total daily calories. On a 2,calorie diet, this means to calories. Fat contains 9 calories per gram, so this breaks down to 55 to 97 grams per day. The American Heart Association recommends eating heart-healthy fats, or unsaturated fats such as avocado, fish, nuts and olive oil. Limit saturated fat, such as butter, bacon and full-fat dairy products, and avoid trans fats entirely.

Fitness Training How To Gain muscle. Lindsey is the owner and founder of Rise Up Nutrition helping athletes overcome disordered eating to perform at their highest level www.

Lindsey also works with Division 1 collegiate athletes at a local university and contracts with the US Military and elite special forces units. She is a competitive runner from 5k to Marathon distances and is passionate about using food as fuel for the body, mind, and soul. Kelsey Casselbury.

For example, a small study published in the October issue of the British Journal of Sports Medicine evaluated 20 Japanese college students 10 women and 10 men and confirmed that the men had more muscle mass than the women. The study also affirmed that proportionally more of the men's muscle mass is in the upper body, while women's muscle mass is proportionally greater in the lower body. Also of note, an article published in the January issue of Physiology , from the American Physiological Society, notes that scientists have identified more than 3, genes that are expressed differently in muscle for women vs.

As you might expect, the gender-based differences in average muscle mass also translate to gender-based differences in body fat percentages. Consider this: As the American Council on Exercise notes, the amount of essential body fat needed for survival is 10 to 13 percent in women, while for men it's a mere 2 to 5 percent. That difference continues throughout the spectrum, with fit or athletic women typically having 14 to 24 percent body fat, while for men the comparable range is 6 to 17 percent.

The difference in body fat required for health is due to the differing demands of the reproductive cycle on men's and women's bodies. In fact, athletic amenorrhea the absence of menstrual periods is a potential concern for elite female athletes, whose levels of body fat may dip too low to support regular menstruation.

Neither of these sex-based differences is an excuse for women to avoid strength training, nor do they imply that strength training is a futile effort for women. Both men and women can make significant gains at the gym — and both genders can reap other health benefits from regular strength training , including stronger bones, better quality of life, more stamina and improved cognitive function.

The U. Department of Health and Human Services doesn't differentiate between men and women in its physical activity guidelines for Americans.

They say that in addition to regular aerobic exercise, adults of both genders should also strength-train all their major muscle groups at least twice a week. There's plenty of scientific confirmation for this guideline. For example, as reported in a June issue of Physiological Reports , researchers evaluated a cohort of both men and women over 65 years of age. After 18 weeks of resistance exercise training, it is true that the men had experienced greater adaptations gains in both muscle quality and maximal torque.

However, the improvements in quality and torque were significant for both genders. And ladies, you can put down those water bottles and soup cans you were previously told to lift. Lifestyle, preventive screening; sex, age; Secular trends in height in different states of India in relation to socioeconomic characteristics and dietary intakes.

Food Nutr Bull. Height, health, and inequality: the distribution of adult heights in India. Am Econ Rev. Anthropometric reference data for children and adults: United States, — National Center for Health Statistics. Vital Health Stat 3 Hathaway ML. Trends in Heights and Weights. Yearbook of Agriculture, United States -