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| Should you eat like Mark Zuckerberg? |
| Facebook founder Mark Zuckerberg recently revealed he eats around 4,000 calories per day, which sparked some intrigue and debate. Why does he need so many calories? What would happen if the average person packed away that amount of energy? |
| Sports nutritionists point out that his sky-high calorie intake could be appropriate if his metabolism and training regimen demand it. But they caution against casual exercisers attempting to copy an Olympian diet, as most of those excess calories will end up being stored as fat. |
| While Zuckerberg's calorie consumption sounds shocking, the dietary requirements of top-tier athletes can truly be extreme. Let's take a closer look at the building blocks of sports nutrition: |
| 🍝 Carbs power performance: Carbohydrates provide quick energy, so endurance athletes may consume up to 65% of their calories from carbs. |
| 🍗 Protein builds bulk: Strength athletes emphasize protein to rebuild muscle — up to 2 grams (g) of protein per kilogram (kg) of body weight versus the recommended 0.8 g per kg. |
| 🧂 Micronutrients matter: Vitamins and minerals aid performance and immunity, and athletes learn to be cautious about deficiencies that could hamper their results. Electrolytes like sodium and potassium also need replenishing after heavy sweat losses. |
| 🔋 Strategic refueling: When and how much athletes eat also affects their outcomes. Consuming carbs and protein within 2 hours post-workout supports muscle growth. Sports nutritionists suggest eating every 3–4 hours to optimize training. |
| 💡 Tips for recreational exercisers: |
| | • | Focus on whole, minimally processed carbs for sustained energy. | |
| | • | Time your carb intake before and after exercise to match activity levels. | |
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| | • | Stay hydrated before, during, and after exercise. | |
| | • | Experiment to find the eating schedule that works for your body. | |
| While everyday athletes don't need Olympian-level calories, being mindful about your nutrition can help boost your performance. To see what can be done, check out where Michael B. Jordan's training journey took him in "Creed III" on Amazon Prime. |
| Tell us: Do you think you eat just enough to sustain your usual level of activity or a little bit more than that? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) |
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| What we're using |
| This smart scale tracks 6 key body metrics –– your weight, BMI, body fat, muscle mass, bone density, and water weight. It provides accurate measurements, supports multiple users, displays results after each weigh-in, connects to the free Weight Gurus app via Bluetooth, and can help you achieve your fitness goals. It also looks clean and efficient in any bathroom — even in the dark, thanks to its backlit display. |
| Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health. |
 | | | Greater Goods Digital Smart Scale with Bluetooth |  | | 4.3 | 6,800+ ratings | | | | | |
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| The bodybuilding supplement that may protect against dementia |
| When I started researching beta-hydroxy beta-methylbutyrate (HMB), I had it down as a useful supplement for athletes and bodybuilders. Then, late last week, we learned about a whole new benefit for an entirely different group of people ... |
| But first, what is HMB? Your body naturally produces a small amount of HMB when it breaks down the branched-chain amino acid leucine, but you can take HMB in powdered form to further increase levels in your body. |
| Some research suggests that HMB supplements can benefit muscle growth and performance when combined with exercise. The standard supplemental dosage is 3 g per day, which is considered safe and generally well tolerated. |
| Here's what HMB can do for you: |
| 🏋🏽 Increase muscle mass and strength: Especially for beginners and older adults doing resistance training, HMB may boost muscle growth and lead to greater increases in lean muscle mass and strength than exercise alone. |
| 😮💨 Reduce muscle breakdown: HMB may help limit muscle tissue breakdown that's elevated by injuries, illness, and aging. This can help maintain strength. |
| ❤️🩹 Aid exercise recovery: HMB appears to reduce markers of muscle damage after intense combat sports and improve workout recovery time. |
| 🧠 Now, emerging research suggests that this muscle-building supplement may benefit the aging brain. In a study of aging mice, HMB improved memory and learning and reduced changes in the brain linked to Alzheimer's disease. |
| More data in humans is needed, but this could mean that HMB has potential as a preventive measure and treatment for dementia in addition to being a workout booster. |
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| What we're digesting |
| 🍞 Wheat gluten may cause brain inflammation. Read what researchers have found in what's believed to be a world-first discovery during a new mice study. |
| 🧪 Milestone medical tests to take in your 60s, 70s, and beyond. Preventive care may help doctors catch health issues before they worsen. Don't miss these appointments! |
| 🍎 Can certain foods help reduce stress? Yes! Learn the link between diet and stress — plus, what you can eat and drink to help you chill out. |
| 💊 Wegovy may lower heart attack and stroke risk by 20%. Though this has not yet been published in a peer-reviewed journal, the weight loss drug's manufacturer announced the results last week. |
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| That's it for this week's food and fitness themed Nutrition Edition. Ginger will be back on Sunday with an extra-healthy, tailored-to-your-taste smoothie recipe. |
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| Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | two handfuls of
hedgerow blackberries. | | |
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