NO1: Eat a bunch of grapes every day

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.

Phenomenon: Frequently engage in some endurance training such as weightlifting

Reminder: Supplement chromium in time

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 per day, while men who exercise heavily need 100 to 200 micrograms.

NO2: Eat broccoli at least 2 to 3 times a week

Asparagus and lettuce both contain vitamin K, but broccoli has more. One serving of cooked broccoli contains 250 micrograms of vitamin K, which is twice the daily requirement. Eat broccoli at least 2 to 3 times a week, which can strengthen the blood vessel wall and make it a "copper wall" to protect it from external damage.

Phenomenon: There are often bruises, swelling and congestion on the body

Reminder: Lack of vitamin K

When bruises or congestion often appear on the body, it is not caused by improper exercise. This is a sign of lack of vitamin K in the body. Vitamin K is known as the "hero of hemostasis". A lack of vitamin K will delay blood coagulation.

NO3: A bowl of oatmeal + an egg

The recommended daily dietary amount of magnesium for adult men is 350 mg, and such a breakfast can provide him with daily2/3 of the magnesium requirement. In addition, green leafy foods are the best source of magnesium. Rich magnesium can also be found in nuts and seafood. 1/3 of the source of magnesium comes from water. Remember to drink plenty of water after exercise.

Phenomenon: Leg cramps are common after exercising

Reminder: During exercise, muscles consume a large amount of magnesium

After exercising in the gym, leg cramps often occur. This phenomenon does not indicate exercise overload, but is a sign of nutritional deficiencies. During exercise, the muscles consume a large amount 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.

NO4: Eat more red meat

Animal foods rich in protein are the best foods to supplement branched-chain amino acids, especially some red meats. Green leafy vegetables are rich in vitamin C, and foods rich in vitamin E are deep-sea fish.

Phenomenon: Lack of energy the day after exercise

Reminder: Insufficient branched-chain amino acids or lack of vitamins C and E

When a man's exercise load is large and requires excessive physical strength, free radicals and acidic substances in the body will increase, easily causing fatigue. Vitamins C and E can help eliminate free radicals and enhance physical strength. Insufficient branched-chain amino acids in the body can easily cause fatigue.

NO5: Be ready to drink water 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, juice, green tea and vegetable soup all contain the water you need every day.

Phenomenon: When exercising, you always sweat profusely

Reminder: Be careful about dehydration

Of 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.