1, vitamin c

Vitamin c can be excreted from sweat. Once the human body is lacking, free radical damage caused by exercise is easy to appear. Timely supplementation of vitamin C before exercise is beneficial to detoxification and organ protection.

2, vitamin B family

Vitamin B is also a water-soluble ingredient. Once lacking, the reaction is slow, the nerves are easy to fatigue, and the fatigue or injury caused by exercise is not easy to recover. Need to be strengthened and supplemented.

3, potassium/sodium

Strenuous exercise makes you sweat, many minerals will be lost with sweat, mainly potassium and sodium, and a large amount of sodium is stored in your body, which can be easily supplemented from food; The content of potassium in the body is relatively small, so we should pay attention to choosing fruits and vegetables with high potassium-sodium ratio before and after exercise.

4. Zinc

Zinc is another element that can be lost from sweat and urine. Zinc is very important for health. Make sure there is enough zinc in your body. Oysters and root foods contain high zinc content and can also be supplemented comprehensively.

5? Whey protein powder is essentially glutamine and a common amino acid. It has been used in hospitals to help restore and maintain muscle mass, and it has only become popular among athletes as a supplement in recent years.

Muscle cells have the strongest absorption ability of glutamine. 8 ~ 20g can be added to the beverage to increase the storage capacity of muscles. When muscle cells absorb glutamine, water and glycogen are also absorbed together.

Therefore, the degree of muscle expansion will increase accordingly, which is its muscle-increasing effect. Using glutamine, creatine or carbohydrates in poor health can expand the volume of muscle cells and store more water, thus maintaining a considerable speed under unfavorable conditions. Glutamine can also reduce muscle injury through the expansion of liver cells and muscle cells, which means that the best time to take glutamine is when the body is challenged, such as during surgery, illness or trauma, as well as during dieting, overtraining and sleep disorders. Take14g daily for two days, which is suitable for people who want to promote muscle growth through high-intensity exercise.

Tips: Pay attention to two points in the selection: 1? Look at the brand and choose a big brand, with good quality and good effect; 2 Look at the platform, whether the qualifications are complete, whether there is a traceability mechanism, whether it stands with consumers, and whether it is guaranteed after sale.