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Five Common Senses of Men Fitness Diet

Sweating, Take care of dehydration.

Men need water is more than women , the required muscle than fat in the high water more than three times in a man's body, about 40% is the muscle, but in the female body , only 20% muscle more. Water can lubricate joints, regulate body temperature and dissolved, transported into the body of nutrients. Men generally take two liters per day of water, sports of men's water consumption will be doubled.

Training, to replenish chromium.

Chromium is an essential life-sustaining mineral, which can reduce cholesterol in the body, increase endurance; muscle growth can also make the oxidation of fat. High-quality grapes and raisins are natural, "Cr library" in the world. Ordinary man can eat a bunch of grapes provide enough chromium; bodybuilder man needs to be doubled.

Who often have congestion, you need to add vitamin K.

In the exercise, some people a little bump, from the bruises on the body or congestion, and long unhealed, which is the body of a lack of vitamin K signaling. Vitamin K is a "stop the bleeding hero", the lack of it, will delay blood clotting, blood can also cause severe coagulation. Cauliflower is rich in vitamin K, every 2 to 4 times a week to eat broccoli can well alleviate the body from bruising or congestion situation, and secondly, asparagus and lettuce in also contains vitamin K. Eat foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, can also prevent the occurrence of bruises and gore.

Sports cramps, pay attention to calcium and magnesium.

Symptoms of leg cramps after exercise does not mean that your amount of exercise overload, but rather caused by nutritional deficiencies. Calcium and magnesium coordination in the body's main role is involved in neuromuscular transmission, physical exercise is likely to cause the body of calcium, magnesium deficiency, and then blocked the neuromuscular transmission, leading to the legs and feet cramps. Daily calcium requirement of adult men as 1000-1800 mg recommended daily dietary amount of magnesium is 350 mg, adequate sources of calcium, of which milk is a good choice. Magnesium content in the food leaves the most easily absorbed in the nuts, seafood, can also be found in the rich high-quality magnesium.

After exercise, poor libido, loss of too much zinc.

Zinc is known as a man's "sexual element." Zinc deficiency in vivo, it will affect the number and activity of sperm. Participate in fitness for men; lose more of zinc, especially when sweating more, so zinc supplementation on men who exercise regularly is important. Eat lean meat; steak is an effective method of zinc intake. It is measured per 100 grams of lean beef can be required to provide the amount of zinc at about 50%. Seafood, mushrooms, meat, eggs, whole grains are also rich in zinc.