People who exercise regularly may experience cramps, fatigue, and even bruises during exercise. However, these symptoms are not necessarily caused by excessive exercise. They may also indicate a lack of certain nutrients in the body. So, what should be supplemented to prevent these symptoms from occurring?
Supplementing Potassium
Supplementing potassium can help muscle contraction and regulate fluid and mineral balance during sweating. After exercising and sweating a lot, in addition to replenishing fluids, it is also necessary to supplement a certain amount of potassium. It is recommended to eat foods rich in potassium, such as potatoes, bananas, tomatoes, and other foods.
Supplementing Chromium
Supplementing chromium is for lowering cholesterol, increasing endurance, promoting muscle growth, and burning fat. Therefore, it is beneficial to supplement with chromium after exercise to replenish the energy expended during training. Grapes are the food with the highest chromium content, so moderate consumption of grapes after exercise can help replenish chromium.
Supplementing Protein
Protein is an important material for cell and muscle production. It enhances the activity of the nervous system, improves cognitive function, and increases reaction speed. Therefore, after exercise, it is recommended to consume protein-rich foods such as eggs, dairy products, fish, chicken, duck, and beans to supplement protein.
Supplementing Vitamin B1
Supplementing vitamin B1 is beneficial for promoting muscle activity and reducing fatigue after exercise. It is recommended to consume legumes, grains, and animal products to supplement vitamin B1 after exercise.
Supplementing Vitamin E
Vitamin E can enhance physical performance and improve endurance of the nervous system. After exercise, it is recommended to consume plant oils such as sesame oil, peanut oil, or foods like sesame seeds, peanuts, eggs, and vegetables to supplement vitamin E.
Supplementing Vitamin K
Some people may accidentally bruise themselves during exercise, and these bruises take a long time to fade. This is related to a lack of vitamin K. When there is a deficiency of vitamin K, blood clotting in the body is affected, leading to persistent bruising. Vegetables such as broccoli, asparagus, and lettuce contain vitamin K. Consuming these foods can strengthen the flexibility of blood vessel walls and effectively prevent bruises from lingering.
