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Back to Posts | 310 - Nutrition & Fitness

Shakes Guide For Men

By 310 Nutrition

Meal Replacement Shakes for Men

On this page, you can learn more about the unique nutritional needs and obstacles that men face when it comes to weight loss, what men should consider when choosing a meal replacement shake, and how 310 Nutrition’s meal replacement shakes help support men’s weight loss.

To learn more about other meal replacement shake topics, you can navigate to our Comprehensive Guide to Meal Replacement Shakes. 

Return to our comprehensive Guide

    Recommended products for men

    What unique nutritional needs do men have? 

    Meal replacement shakes have become a popular weight-loss solution for both men and women looking to fit weight loss into their busy lifestyles. While the journey to weight loss is an individual one, there are some unique nutritional needs that men have compared to women. 

    These unique needs are important to keep in mind when deciding on a healthy weight loss solution to ensure your meal replacement shake is adequately addressing your nutritional needs. At 310 Nutrition it is our goal to make your weight loss journey as successful as we can. That’s why we focus on ingredients in our meal replacement shakes that support the nutritional needs of both the men and women in our 310 community. 


    Men, on average, need to consume more calories than women. This is because men tend to be larger and have less body fat and more lean muscle than women. As a result, men often need more calories than women to sustain themselves. Men also tend to burn more calories at rest and while exercising compared to women. 

    This is why the average sedentary adult woman needs between 1,600-2,000 calories per day compared to 2,200-2,400 calories per day for men. The more active you are, the more calories you need to consume. You can estimate the number of calories you might need to consume each day with our calorie calculator

    Even though men’s daily calorie count is higher, it does not give men a free pass to consume whatever they want. Men aren’t as concerned as women with looking for a low-calorie meal replacement shake. Yet, it’s still important to consider how nutrient-dense your meal replacement shake and third meal are as part of your weight-loss journey.

    A meal replacement shake that is nutrient-dense is high in nutrients and low in unnecessary calories. Consuming unnecessary calories from sugar or processed ingredients is not helpful for anyone looking to lose weight, men included. 

    This is why our 310 Nutrition meal replacement shakes contain a healthy amount of protein, fiber, vitamins and minerals, and contain little added sugar. Our 310 program also focuses on clean eating so men can look and feel their best. This means falling in love with unprocessed whole foods and saying goodbye to refined grains, additives, preservatives, unhealthy fats, and large amounts of added sugar and salt. 

    A focus on clean eating and nutrient-dense meal replacement shakes lets men consume a healthy amount of calories, feel full for longer, and get the nutritional value that they need. With 110 calories per serving, 15 grams of protein, and 5 grams of fiber, you can keep an eye on your weight loss with 310 Shakes while feeling full and satisfied. 


    Both men and women need to have higher protein levels as part of a weight-loss solution. This is important to maintain a higher level of muscle mass or to build up your muscle mass. The more muscle mass you have, the higher your resting metabolic rate will be. A higher resting metabolic rate makes your weight loss journey a lot easier by burning more calories at rest.

    This is especially true for men whose protein needs are higher than women. Adult men need about 56 grams of protein per day compared to women who only need about 46 grams a day. A higher protein intake during a weight loss plan also helps prevent muscle loss during a calorie-restricted diet. Given men tend to have higher muscle mass than women, preventing muscle loss is especially important for men.

    Research shows that protein is also helpful as a part of the weight loss process by controlling your appetite and helping to boost your metabolism. Higher protein levels in your diet can not only help you feel more full but can help reduce late-night snacking and overeating, which are common pitfalls for anyone trying to lose weight. 

    This is why our 310 Shakes contain 15 grams of protein, which is high protein for a meal replacement shake. This allows men to build and maintain their muscle mass, stay full for longer, and reach their weight loss goals quicker than they would with a low-protein meal replacement shake. 


    Fiber is an important part of a healthy diet for both men and women, especially any diet that is restricting calorie intake. Fiber can be particularly helpful in weight loss because of its ability to help keep you feeling full for longer. 

    Men should consume 38 grams of fiber per day, but studies show that only about 5% of American adults meet that need. When replacing 1-2 meals of your day with a meal replacement shake, you should look for a higher fiber content shake to help meet that daily requirement. 


    A lot of dieting plans or meal replacement shakes do not focus on the inclusion of added fiber. Meal replacement shakes including Arbonne, Ensure, Herbalife, Quest, and Shakeology, for example, contain as little as 1-3 grams of fiber per serving in their shakes. Some contain none at all!


    Our 310 Nutrition meal replacement shakes contain 5 grams of fiber per serving. This is a “high-fiber” shake and will help you feel full for longer while you are working towards your weight loss goals. 

    Unique obstacles and advantages men face when trying to lose weight

    Men are less likely to view weight as an issue 

    Men are less likely than women to participate in a weight loss program or consider themselves overweight. Even though obesity levels for both men and women are rising at similar rates, men are less likely to view their weight as an issue. 

    This is largely due to societal expectations for body types for men compared to women. Men face considerably less pressure to maintain a certain weight. Yet, this poses a major risk for overweight or obese men who are not taking any steps towards reaching a healthier weight. 

    Overweight or obese men and women are more susceptible to health problems including diabetes, high blood pressure, heart disease, stroke, cancer, osteoarthritis, fatty liver disease, and more. As the United States obesity crisis continues to escalate with the adult obesity rate passing 40 percent nationally for the first time, it’s more important than ever for men, and not just women, to find and commit to a weight loss solution. 

    For many men, fear is an excellent motivator for kick-starting a weight loss plan. By speaking with a medical care provider or taking the time to learn about the risks of being overweight or obese you can start to better understand what’s at risk if you continue with an unhealthy diet. Understanding your risks is a great motivator for engaging in a weight loss solution. 

    At 310 Nutrition, we understand that many men feel apprehensive about starting a weight loss program. That’s why our 310 program isn’t structured like another diet, but rather a healthy eating lifestyle. There aren’t strict rules to follow with 310. Instead, we focus on clean eating, exercise, and reducing your unhealthy calories to get your weight back on track. 

    Men who’ve lost weight on our 310 program — such as Walter who lost 80 pounds, Corey who lost 55 pounds, and Ryan who lost 50 pounds — came to realize how unhealthy their weight was. Through the 310 Shakes and 310 community, men like Ryan, Corey, and Walter have found a safe place to be honest about their weight and their goals for weight loss. 

    It’s easier for men to lose weight 

    The journey to weight loss is never easy, no matter your gender. Yet, on average men tend to have an easier time losing weight during a weight loss program than women. In eleven studies comparing weight loss in men and women, ten of the studies reported greater weight loss in men than the women. While women will also lose weight as part of a weight loss program, their weight loss won’t be as quick.

    There are a lot of reasons why this might be the case, such as muscle mass, hormones, and body fat percentages. Women tend to have higher body fat percentages whereas men tend to have higher muscle mass percentages. This tends to make it easier for men to have a higher resting metabolic rate and burn calories much quicker. This is especially true when you couple a weight loss plan with an exercise routine.

    This is a big advantage for men who are considering starting a weight loss program. Men can start to see early results from a weight loss program much faster than women. Dr. Rekha B. Kumar, medical director of the American Board of Obesity Medicine, told Healthline that “on average, a woman might lose 0.5 to 1 pound a week in the initial phases of weight management whereas a man might lose 2 pounds a week.” 

    Early weight loss is a huge motivator for long-term weight loss. This makes a weight loss program an excellent choice for men to start to shed unwanted pounds. Given the early and easier success that men can experience as part of a weight loss program, this can help build confidence early on in the weight loss process. This confidence will make a program easier to adhere to long-term.

    By combining the 310 Shake with clean eating and a consistent exercise routine, men on our 310 weight loss program can start to see weight loss success and begin to feel the effects of a healthier and happier body. 

    Weight loss programs are often tailored for women

    Women are more likely than men to take part in a weight loss program. In one study they found that men tend to make up only 27% of participants for weight loss programming. There are several reasons why this might be the case. 

    As we mentioned, men are less likely than women to view their weight as a concern. This could mean that fewer men feel the urgency to join a weight loss program. Another big reason is that dieting is often viewed as “feminine”. This makes many men feel self-conscious participating in a dieting program. Weight loss programs are also often targeted at women, giving men the message that this space is not for them. 

    This makes things challenging for men who are looking for a weight loss solution. For many men, this discourages them from ever participating in a weight loss program. As we’ve mentioned, for overweight or obese men this puts your health at risk and is not a great long-term decision. 

    What men need in a weight loss program is very similar to what women need in a weight loss program. You need: 

    310 Nutrition has all those elements of a long-term weight loss solution. Although women make up a big part of our 310 community, we are dedicated to weight loss for both men and women. 

    Our 310 community is supportive of all dieters looking to shed weight and feel healthier and happier. Many men have found that healthier path forward for themselves using 310 Shakes and by participating in our 310 community

    What should men consider when choosing a meal replacement shake?

    310 Shakes are nutrient-dense, contain a healthy amount of protein, fibers, vitamins, and minerals, and contain little added sugar. This is what makes our shakes a great solution for men's weight loss. They can also help you feel full for longer and get the nutritional value that you need. 

    As you are considering a meal replacement shake, keep in mind that not all meal replacements offer the same results or the ideal amount of nutritional value that 310 offers. With 310’s meal replacement shake, men can be healthier while consuming fewer calories.

    When choosing the right meal replacement shake, men need to make sure they are choosing a healthy meal replacement shake with a focus on clean eating and exercise. This will help set men up for longer-term weight loss success. 

    Find a healthy meal replacement shake

    Many meal replacement shakes can be a healthy addition to a man’s diet by adding in necessary nutrients and helping cut out unnecessary calories. But not all meal replacement shakes are created equal. A lot of meal replacement shakes focus on taking away as opposed to adding nutritional value. Or worse, many brands such as Herbalife, Slimfast, Thrive, Isagenix, among others, add in unhealthy ingredients such as sugars, corn syrup, vegetable oils, artificial flavors, or chemical preservatives. 

    This is why it’s always important to pay attention to the ingredients listed in a meal replacement shake when making a decision. Our 310 Nutrition meal replacement shakes are a popular and effective meal replacement choice for men. This is due to the level of quality we focus on in our ingredients including our Tri-Plex™ protein blend of pumpkin, pea, and brown rice protein.

    Our 310 Nutrition meal replacement shakes also feature organic ingredients, immune-supporting superfoods, zero sugar, and low calories. These make your weight loss journey both accessible and healthy. Our shakes also contain 15 grams of protein, 5 grams of fiber, and 0 grams of sugar, which help support the recommended daily intake needed for men.

    Focus on clean eating

    A huge cause of weight gain for men, and women as well, results in eating the same foods as an adult as you did when you were younger. Eating the same diet and the same quantity of foods you did in your 20s and 30s will lead to unwanted weight gain later in life. Although men tend to burn more calories than women at rest, as you age your metabolism starts to slow down, regardless of gender. 

    This is why younger men need to start learning clean eating habits early. This will give you a kick start on slowing your metabolism and building healthier habits you can take into later life. For older men, now is the time to replace those unhealthy eating habits with healthy ones. Your eating habits didn’t seem to have such adverse health effects when you were younger. But now they are proving detrimental to your health.

    Clean eating is all about: 

    • Avoiding processed foods
    • Choosing whole grains over refined grains
    • Filling up on fruits and veggies
    • Cutting back on red meat
    • Limiting added sugars

    Our 310 Nutrition Meal Replacement Shakes are a simple way to make sure you eat clean, like a shortcut. However, at 310 eating clean is about eating healthy at every meal. That’s why we educate our 310 community on the importance of a balanced diet, healthy meal prep, and healthy recipes for all meals in your day.

    Start an exercise program

    When it comes to weight loss, there is no silver bullet. While 310 Shakes are a great way to feel full and help get all your necessary nutrients as you reduce your calorie intake. However, we know that there are many other factors that equate to the success of healthy weight loss.


    At 310 we know that it isn’t as simple as incorporating a meal replacement shake into your diet and hoping for the best. That’s why at 310 it’s not just about getting your calories under control with a meal replacement shake, but focusing on clean eating and an exercise routine. 


    An exercise routine is important for both men and women as part of a weight-loss solution. Men especially benefit from an exercise routine. This is because it’s important to maintain or build your higher muscle mass to boost your metabolism while you burn calories.


    In studies done comparing men versus women in a weight loss program, men had greater weight loss success with programs that focused on building muscle mass through exercise. This allowed men to increase their resting and total energy expenditure, which made weight loss easier in the long run. 

    With 310 Nutrition, you can focus not just on healthy eating but on building a healthy workout routine. This will help support your weight loss journey as you begin incorporating the 310 Shake into your diet.

    Recommended products for men

    Looking to get started but not sure where to begin? Check out some of the recommended products for men below to begin your weight loss journey to a healthier and happier weight. 

    Also, don’t forget to join our 310 Community as you get started. Our community offers everything from recipe ideas to encouragement for when things get tough.

    Ideas for products to highlight:

    Gym equipment: https://310nutrition.com/collections/gym-equipment

    310 Try It All Kit: https://310nutrition.com/products/310-try-it-all-kit

    310 Meal Prep Kit: https://310nutrition.com/products/310-meal-prep-kit 

    Vitamin C powder: https://310nutrition.com/products/vitamin-c-powder

    Immune support: https://310nutrition.com/products/immune-support

    310 Greens Blend with Juice Berry: https://310nutrition.com/products/310-juice-berry 

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