Sweat profusely and be careful of dehydration.

Men need water more than women. For men, the water required in muscles is more than three times higher than that in fat. In men’s bodies, muscles account for about 40%. In ordinary women’s bodies, muscles only account for A little more than 20%.

Water can also lubricate joints, regulate body temperature, and dissolve and transport nutrients into the human body. The average man needs about two liters of water every day, and men who exercise will consume double the amount of water.

During training, chromium should be supplemented in time.

Chromium is a mineral necessary to maintain life. It can lower cholesterol in the human body, increase endurance, grow muscles, and oxidize fat.

High-quality grapes and raisins are known as natural "chromium libraries". The average man can provide enough chromium by eating a bunch of grapes every day, but men who participate in bodybuilding exercises need double this.

I often have congestion on my body and need to supplement vitamin K.

During exercise, some people may get bruises or bruises after a slight bump, and they do not heal for a long time. This is a sign that the body lacks vitamin K. Vitamin K is the "hero of hemostasis". Lack of it will delay blood coagulation, and in severe cases, it will cause the blood to fail to coagulate.

Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can very well relieve bruises or congestion on the body. Secondly, asparagus and lettuce also contain vitamin K. Regularly eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.

If you suffer from exercise cramps, pay attention to supplementing calcium and magnesium.

The symptoms of leg cramps after exercise do not mean that your exercise is overloaded, but are caused by insufficient nutrition. The main role of calcium and magnesium synergy in the human body is to participate in neuromuscular transmission. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular transmission and leads to cramps in the legs and feet.

The daily calcium requirement for adult men is 1000 to 1800 mg, and the daily dietary recommendation of magnesium is 350 mg. There are sufficient sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb. Rich and high-quality magnesium can also be found in nuts and seafood.

Poor sexual desire and excessive zinc loss after exercise.

Zinc is called the "sexual element" of men. Insufficient zinc in the body will affect the number and activity of sperm. For men who participate in fitness exercises, they will lose more zinc, especially when they sweat a lot, so zinc supplementation is especially important for men who exercise regularly.

Eating more lean meat and steak is an effective way to absorb zinc. According to measurements, every 100 grams of lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs, and whole grains are also rich in zinc.