Many men long to be as strong and strong as Schwarzenegger, thinking that this can give women a sense of security. And a man's body, which is extremely fragile and full of fat, cannot be equated with health in any way. In fact, to have strong muscles, you must not only exercise, but also don’t forget to supplement it with food supplements.
NO1: You often engage in endurance training such as weightlifting.
Alert: Chromium should be replenished in time - to provide the best endurance protection!
Chromium, a mineral necessary for maintaining life, can lower cholesterol, increase athletes' endurance, and can also enable bodybuilders to grow muscles and reduce fat. Can provide the best endurance protection. The average man needs at least 50 micrograms of chromium every day, while men who exercise a lot need 100 to 200 micrograms.
Fresh grapes and raisins are known as "chromium libraries". The average man can provide enough chromium by eating a bunch of grapes every day. In addition, there should always be whole grains on the table. The more refined the food processing, the less chromium content. Stainless steel cookware should be used for cooking as much as possible. The main component of stainless steel cookware is nickel-chromium alloy. According to research, food cooked with stainless steel cookware has higher nickel-chromium content.
Alert: Vitamin K deficiency
When you often have bruises or congestion on your body, you may think it’s just improper exercise. In fact, this is a sign that you lack vitamin K in your body. Vitamin K is known as the "hero of hemostasis". A lack of vitamin K will delay blood coagulation.
Eat broccoli at least 2 to 3 times a week. Asparagus and lettuce both contain vitamin K, but broccoli has more vitamin K. One serving of cooked broccoli contains 250 micrograms of vitamin K, which is twice your daily requirement. Eat broccoli at least 2 to 3 times a week, this can strengthen your blood vessel wall, making it a "copper wall and iron wall" to protect it from external damage.
Alert: During exercise, muscles consume a large amount of magnesium.
After exercising in the gym, you often experience leg cramps. This phenomenon does not mean that your exercise is overloaded, but it is a signal that you are undernourished and your muscles are wasted during exercise. Lots of magnesium and other nutrients. The main role of magnesium in the human body is to participate in neuromuscular transmission. Vigorous exercise and heavy physical labor can increase magnesium consumption in the body.
Have a bowl of cereal and an egg for breakfast
The recommended daily dietary amount of magnesium for an adult man is 350 mg, and such a breakfast can give him 2/3 of his daily magnesium requirement. In addition, green leafy foods are the best source of magnesium, such as nuts and sea food. Magnesium is also found in abundance in the product. 1/3 of the source of magnesium comes from water. Remember to drink plenty of water after exercise.
Alert: Be careful of your prostate being injured!
When riding a bicycle, if the posture is wrong and the whole body weight is pressed on the perineum, for a long time, the blood circulation of the sexual organ tissue in the relevant area will not be smooth, and the blood will easily accumulate here, causing pelvic floor congestion, such as Prostate inflammation.
Eat a low-fat vanilla ice cream after exercise
Some studies report that the more boron in the diet, the lower the rate of prostate cancer. Vanilla ice cream is one of the foods with the highest boron content, with 25 mg of boron per cup. Consistently eating a handful of pumpkin seeds (about 50 grams) every day is also effective. Medical experts have found that the active ingredients in pumpkin seeds can effectively eliminate prostate swelling and prevent prostate cancer.
Alert: Beware of excessive zinc loss!
Zinc is of great significance to men! Because it is the "sexual element" of men. When zinc is insufficient in the body, it will affect the quantity and quality of men's sperm, making it difficult to be "strong and erect" in sex. Medically Zinc is often used to treat impotence. For men who exercise more, they will lose more zinc when sweating, so zinc supplement is particularly important.
A man’s normal daily zinc requirement is 15 mg, and 100 grams of lean beef can provide half of the daily zinc requirement. Other foods such as seafood, lean meat, whole grains, eggs, and mushrooms are also rich in zinc.
Alert: Insufficient amino acids in the body.
When a man’s exercise load is large and requires excessive physical effort, free radicals and acidic substances in the body will increase, easily causing fatigue. Amino acids can help eliminate free radicals and enhance physical strength. Insufficient amino acids in the body can easily cause fatigue.
Replace coffee and alcohol with energy drinks
It is necessary to supplement more than 8.4 grams of amino acids daily toCan ensure the needs of life activities. Substituting some energy drinks for coffee and alcohol will have unexpected effects. Don't be addicted to coffee. Although it can improve your energy instantly, it will be followed by a long-term slump.
Alert: Men should also pay attention to sun protection.
Don’t think that sun protection is only for women. Men should also protect themselves from the sun. Especially in summer every year, the sun is strong and can cause sunburn to the human skin. Over time, it may induce skin cancer.
40g tomato paste for skin care and sun protection.
Research by German scientists shows that eating more tomatoes can provide skin care and sun protection effects. Research data shows that if everyone consumes 40 grams of tomato paste every day, the risk of sunburn will be reduced by 40%; if 10 grams of olive oil are added, the sun protection effect will be better. Analysts believe that lycopene in tomatoes plays a major role.
Alert: Beware of dehydration!
Among all nutrients, water is the most important, especially for those with muscular muscles. Muscles contain three times more water than fat. In the average male body, muscles account for 40%; in the average female body, muscles account for 23%. Water can lubricate joints, regulate body temperature, and supply various minerals to the human body.
Be ready to drink at any time!
The average person needs at least 4 liters of water every day, which is equivalent to the capacity of 8 glasses. If the amount of exercise is high, the amount required is doubled. Food sources - not just mineral water, our favorite juices, green tea and vegetable soups all contain the water we need every day.