Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat. High-quality grapes and raisins have the reputation of natural "chromium bank". Ordinary men can provide enough chromium by eating a bunch of grapes every day, and men who participate in fitness exercises need to double it.

2. if you are often congested, you need to supplement vitamin K.

During exercise, some people bump a little, get bruised or bruised for a long time, which is the signal that the body lacks vitamin K, and vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate. Broccoli is very rich in vitamin K. Eating broccoli 2-4 times a week can relieve congestion or congestion. Secondly, asparagus and lettuce also contain vitamin K. Regular consumption of foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.

3. Exercise cramps, pay attention to supplement calcium and magnesium,

The symptoms of leg cramps after exercise do not mean that you are overloaded with exercise, but are caused by insufficient nutrition. The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and leads to leg cramps. The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb, and nuts and seafood are also rich in high-quality magnesium.

4. Poor sexual desire, excessive zinc loss after exercise,

Zinc is called the "sex element" of men. Zinc deficiency in the body will affect the number and activity of sperm. For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly. Eating lean meat and steak is an effective way to absorb zinc. According to the determination, every100g lean beef can provide about 50% of the daily zinc requirement. Seafood, mushrooms, lean meat, eggs and coarse grains are also rich in zinc.

Men sweat profusely after exercise, so be careful of dehydration. Men need water more than women. For men, muscle needs more than three times more water than fat, while in men, muscle accounts for about 40%, and in ordinary women, muscle accounts for only a little more than 20%. Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body. Generally, men need about two liters of water every day, and men who exercise consume twice as much water.