Water: The Universal and Affordable Nutrient
Who says only women need to stay hydrated? Men also need the care of water. Among all the nutrients, water may be the most inconspicuous, but it is definitely the most important. Water lubricates the joints, regulates body temperature, and quickly eliminates metabolic waste from the body. Each person needs to replenish 7-8 liters of water daily, and the water in the body needs to be replaced about once a week.
It is well known that the average person needs at least 6-8 cups of water a day, and for sports enthusiasts, the amount needs to be doubled. High-intensity training will inevitably cause excessive loss of body water. Even in indoor training during winter, the water lost through sweating in one hour can increase body temperature and disrupt the functions of the nervous and cardiovascular systems. This is especially true for men with well-built muscles, as the water content in muscles is 7 times that of fat. Lack of water not only affects the fullness of muscles, but also hinders muscle growth.
Daily hydration can be achieved through drinking water, mineral water, fruits, and vegetables, which all contain abundant water. Many men think about hydrating after intense exercise, but often lack purpose. Sports nutrition experts recommend supplementing with energy and electrolyte-rich sports drinks before and after exercise to better meet the body's needs.
Diet: The Gut's Fiber Janitor
In addition to having a healthy appearance, active men also need to have a healthy digestive system. Exercise increases the production of metabolic waste in the body, and fatigue and stress can disrupt gastrointestinal function, leading to chronic constipation and indigestion. Dietary fiber in food plays a crucial role in promoting good digestion and solid waste elimination.
Supplementing with an appropriate amount of fiber can increase the size and softness of food in the intestines, promote intestinal peristalsis, accelerate bowel movement, prevent constipation, and reduce the risk of colon cancer (which ranks third among cancers most common in men). In addition, fiber can regulate blood sugar and help prevent diabetes.
Fiber also reduces the absorption of fat during the digestive process, thus lowering levels of cholesterol and triglycerides in the blood, and playing a role in preventing and treating hypertension and cardiovascular diseases. It can be said that dietary fiber is a magical health food with excellent preventive effects on several major chronic diseases for men.
The ideal daily intake of dietary fiber is 18-35 grams, but over 70% of people consume less than half of this amount. The simplest way to supplement dietary fiber is to replace white rice with whole grains and replace refined white bread with whole wheat bread. Among natural foods, konjac has the highest dietary fiber content, making it the undisputed king of dietary fiber; legumes, wood ear mushrooms, and potatoes also have abundant dietary fiber, followed by vegetables and fruits.
Magnesium: The Stress-Reducing Nutrient
Men inevitably face stress, and in addition to psychological stress, there is another type of pressure that should not be ignored - blood pressure. Studies have shown that normal magnesium intake can lower blood pressure and reduce the incidence of heart disease. Magnesium is also an important neurotransmitter that allows muscles to relax and the heart to beat regularly. Additionally, when supplemented together with calcium-rich foods, it promotes calcium absorption. Furthermore, magnesium can enhance reproductive ability and improve the vitality of sperm.
Baked sweet potatoes, legumes, nuts, oatmeal cakes, peanut butter, whole wheat flour, green leafy vegetables, and seafood are all rich in magnesium. You can obtain 2/3 of your daily magnesium needs from a breakfast consisting of two bowls of oatmeal porridge with skim milk and a banana.
Zinc: Essential Nutrient for Males
Zinc is the active component of enzymes in the human body and can promote the production of male hormones, thereby promoting muscle synthesis. Zinc deficiency can affect muscle synthesis. Having sufficient zinc in the body ensures a strong sexual desire, healthy sexual function, and reproductive ability. Long-term zinc deficiency can lead to a reduction in sperm count, an increase in abnormal sperm, and a decline in sexual function. Zinc is also used by doctors to treat impotence. Zinc can also accelerate wound healing and improve immune function.
In addition, zinc is an important co-factor for protein and nucleic acid synthesis. Supplementing with zinc not only promotes intellectual development and sharpens senses, but also delays fatigue and uplifts spirits.
Men often consume only two-thirds of the recommended daily intake of zinc. If they engage in a lot of physical activity, they will require even more zinc, as men lose more zinc through sweating compared to women. Foods rich in zinc include seafood, meat, coarse grains, and legumes. Milk, eggs (whole eggs), figs, and strawberries also contain zinc. A 110-gram lean beef steak can provide half of the daily requirement of zinc.
Chromium: The Shaping Ace
Under certain conditions, chromium can promote muscle growth and prevent excess fat, making it an excellent shaping nutrient favored by bodybuilding men. Moreover, this essential mineral for life can also promote cholesterol metabolism and enhance physical endurance.
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