Sweating profusely, be careful of dehydration

Men need more water than women. For men, muscles require more than three times more water than fat. In men's bodies, muscles account for about 40%, while in ordinary women's bodies, muscles only account for a little over 20%.

Water can also lubricate joints, regulate body temperature, and dissolve and transport nutrients into the human body. Generally, men need about two liters of water per day, and men who exercise will consume twice as much water.

Timely supplementation of chromium during training

Chromium is an essential mineral for sustaining life. It can lower cholesterol in the human body, increase endurance, and promote muscle growth and fat oxidation.

High quality grapes and raisins are known as the natural "chromium reservoir". Ordinary men can provide enough chromium by eating a bunch of grapes every day, while men who participate in fitness activities need to double the amount.

There are often bruises on the body, and vitamin K needs to be supplemented

During exercise, some people may experience bruises or bruises on their bodies after a slight bump, which persist for a long time and indicate a lack of vitamin K in the body. Vitamin K is the "hero of hemostasis". Lack of it can delay blood clotting, and in severe cases, it can also cause blood to fail to clot.

Cauliflower is rich in vitamin K, and eating it 2-4 times a week can effectively relieve bruises or bruising on the body. Additionally, asparagus and lettuce also contain vitamin K. Eating foods rich in vitamin K regularly can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruising and congestion.

Exercise cramps, pay attention to supplementing calcium and magnesium

The symptom of leg cramps after exercise does not indicate that your exercise is excessive, but rather caused by insufficient nutrition. The main function of calcium and magnesium synergy in the human body is to participate in the conduction of nerves and muscles. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn can block the conduction of nerves and muscles, leading to leg cramps.

The daily calcium requirement for adult men is 1000 to 1800 milligrams, and the recommended daily dietary intake for magnesium is 350 milligrams. The source of calcium is abundant, and milk is a good choice. The magnesium contained in green leafy foods is the easiest to absorb, and abundant high-quality magnesium can also be found in nuts and seafood.

Poor libido and excessive zinc loss after exercise

Zinc is known as the 'sexual element' of 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 more lean meat and steak is an effective way to consume 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 coarse grains also contain abundant zinc.