Hello, when you exercise, you should take more vitamin D, vitamin B 12, vitamin B6, etc. , can play the role of exercise. However, since fitness requires a lot of energy, it is necessary to supplement not only vitamins, but also high-quality protein.

1, vitamin D: Because the bones bear great strength in the process of fitness, vitamin D supplementation at this time can promote the absorption of calcium, promote the strength of bones, and prevent accidents to some extent;

2. Vitamin B 12: Vitamin B 12 usually exists in the form of coenzyme, which can improve the utilization rate of folic acid and promote the metabolism of carbohydrates, fats and protein. Therefore, eating vitamin B 12 during fitness can also play a certain role in assisting muscle building;

3. Vitamin B6: Vitamin B6 contributes to protein's metabolism and hemoglobin composition, and promotes the formation of red blood cells. Muscle needs oxygen during exercise, and red blood cells are used as carriers to transport oxygen. The higher the content of red blood cells in the blood, the stronger the oxygen carrying capacity, and the sufficient oxygen source for muscles, which is helpful to the body.

4. Potassium: Most athletes consume less than half of the recommended amount of potassium every day. Potassium helps to contract muscles and regulate the balance of body fluids and minerals when sweating. The reason for potassium deficiency is that you don't eat enough fruits and vegetables. Supplement method: Foods rich in potassium include bananas, potatoes, broad beans and tomato sauce.

5. Zinc: At least half of the athletes are short of zinc: adding 8 mg of zinc every day can help regulate metabolism. The reason for zinc deficiency is that you don't eat enough maltose. Supplement method: eat more beans, and a cup of bean cereal every day can supplement enough zinc.

6. Vitamin E:28% athletes lack vitamin E: 15 mg vitamin E should be supplemented every day. Vitamin e can enhance immunity. Natural high-fat vegetable oil, nuts and seeds are usually rich in vitamin E. By supplementing nutrients such as potassium, zinc and vitamin E, male friends don't have to worry about unnecessary troubles caused by exercise and fitness. But in the process of exercise, we also need to pay attention to the arrangement of a certain amount of exercise, so as to better improve the body's immunity.