Nowadays, fitness has become a trend, and many men have stepped into the gym to build strength and stay fit. 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 needed in muscles 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 just 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 reduce cholesterol in the body, increase endurance, and promote muscle growth and fat oxidation.
High-quality grapes and raisins are known for their natural "chromium reservoir". Normal men can provide enough chromium by eating a bunch of grapes every day, but men who participate in fitness activities need to consume more.
3. Often bruised? Supplement vitamin K
During exercise, some people may experience bruises or hematoma from minor bumps that take a long time to heal. This is a signal that the body lacks vitamin K. Vitamin K is the "hemostatic hero". Without it, blood clotting will be delayed, and in severe cases, blood may not clot at all.
Cauliflower is rich in vitamin K. Eating cauliflower 2-4 times a week can effectively alleviate bruises or hematoma on the body. 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 bruises and hematoma.
4. Cramps during exercise? Pay attention to calcium and magnesium supplementation
If you experience leg cramps after exercise, it does not necessarily mean that you have overexerted yourself, but rather that you have a nutritional deficiency. Calcium and magnesium work together in the body to participate in nerve and muscle conduction. Physical exercise can easily lead to calcium and magnesium deficiency, which in turn hinders nerve and muscle conduction and causes leg cramps.
The daily calcium requirement for adult men is 1000 to 1800 milligrams, and the recommended daily dietary intake of magnesium is 350 milligrams. Milk is a good choice as a source of calcium. Magnesium in leafy greens is the most easily absorbed, and rich and high-quality magnesium can also be found in nuts and seafood.
5. Decreased libido after exercise? Excessive loss of zinc
Zinc is known as the "sexual element" for men. Insufficient zinc in the body will affect the quantity and activity of sperm. For men who participate in fitness activities, they will lose more zinc, especially when sweating a lot, so zinc supplementation is particularly important for men who exercise regularly.
Eating lean meat and steak is an effective way to intake zinc. It has been found that every 100 grams of lean beef can provide about 50% of the daily requirement of zinc. Seafood, mushrooms, lean meat, eggs, and whole grains also contain rich zinc.
