Nowadays, fitness has become a trend, and many men have stepped into the gym to strengthen their bodies. It is important to note that certain knowledge should be mastered during exercise.
1. Sweat a lot, beware of dehydration
Men need more water than women. The amount of water required for muscles in men is three times higher than that in fat. In the male body, muscles account for about 40%, while in the average female body, muscles only account for a little over 20%.
Water also lubricates joints, regulates body temperature, and dissolves and transports nutrients into the body. Generally, men need about two liters of water per day, and men who exercise will have a much higher water consumption.
2. Supplement chromium in a timely manner during training
Chromium is a mineral essential for maintaining life. It can lower cholesterol levels, increase endurance, and promote muscle growth and fat oxidation.
High-quality grapes and raisins are known for their natural "chromium stores". Ordinary men can provide enough chromium by eating a bunch of grapes a day, but men who participate in fitness activities need to double the intake.
3. Often experience bruising, need to supplement vitamin K
During exercise, some people may develop bruises or hematomas even with slight bumps, which do not heal easily. This is a signal that the body lacks vitamin K. Vitamin K is the "clotting hero". Without it, blood clotting can be delayed, and in severe cases, it can cause blood to not clot.
Cauliflower is rich in vitamin K. Eating cauliflower 2-4 times a week can effectively relieve bruises and hematomas. Additionally, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls but also prevent the occurrence of bruises and hematomas.
4. Experience muscle cramps during exercise, pay attention to calcium and magnesium supplementation
If you experience leg cramps after exercise, it does not necessarily mean that your exercise intensity is excessive but rather due to inadequate nutrition. The main role of calcium and magnesium in the human body is to participate in the conduction of nerves and muscles. Physical exercise can easily lead to calcium and magnesium deficiency, which in turn hinders the conduction of nerves and muscles, resulting in leg cramps.
Adult men require a daily calcium intake of 1000 to 1800 milligrams, and the recommended daily dietary intake of magnesium is 350 milligrams. Calcium can be obtained from various sources, with milk being a good choice. Magnesium in leafy foods is the most easily absorbed, and it can also be found in nuts and seafood.
5. Decreased libido after exercise, excessive loss of zinc
Zinc is known as the "element of masculinity". Insufficient zinc in the body can affect the quantity and activity of sperm. For men who participate in fitness activities, they will lose more zinc, especially when sweating a lot. Therefore, zinc supplementation is particularly important for men who exercise frequently.
Eating lean meat and steak is an effective way to intake zinc. It is estimated that 100 grams of lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs, and coarse grains also contain abundant zinc.
