All kinds of vitamins should not fall. ...

For athletes,

What nutrition needs to be supplemented during exercise is worth talking about.

Vitamins are daily,

Some people say it is "vivid".

They are indispensable god assists to lose weight.

If you eat the right vitamins, you can lose weight faster.

The following kinds

It is a representative of vitamins that need to be supplemented during exercise.

It is necessary to get familiar with it!

B vitamins, a mysterious family of vitamins, have been heard by people who exercise to lose weight, but I don't know how many people have learned about it. After all, they may not be as famous as vitamin C next door.

If they can cooperate with each other, it will be of great help to human health. B vitamins are water-soluble vitamins and cannot be synthesized by human body. Therefore, you need to take a variety of B vitamins from your diet, which is much better than taking them alone. Let's pick a few members who are helpful to sports and bring them to you.

Let me introduce vitamin B 1 to you first. Its storage in the body is very small, and its popularity in the family is not as high as that of other brothers, but it is a general in the process of carbohydrate decomposition, which can promote the transformation of glucose into heat in the body, thus accelerating the consumption and utilization of liver sugar during exercise. Once the liver sugar in the body is exhausted during exercise, the body can begin to break down fat for energy supply.

Recommended food: bananas, walnuts, oats, etc.

Vitamin B2 can participate in the synthesis of protein, fat and carbohydrate, especially the synthesis and metabolism of protein plays an important role in muscle growth.

Recommended food: broccoli, rape, almonds, etc.

People who want to lose weight and gain muscle may need to indulge themselves with vitamin B6. Adequate vitamin B6 is beneficial to protein's metabolism and hemoglobin composition, but it is very helpful to promote muscle growth.

Recommended food: chicken, beans, animal liver, etc.

Vitamin B 12 can improve the metabolic utilization rate of protein, fat and carbohydrate, that is, if the body lacks this vitamin, these nutrients needed by the human body may not be successfully utilized by the body.

Recommended food: beef, clams, dairy products, etc.

The famous vitamin C, I believe there is no need to say anything. You may know that vitamin C is helpful for skin care and helps the body to synthesize carnitine to promote fat burning, but you may not know that vitamin C can also affect your exercise state, right? Adequate vitamin c can improve exercise endurance and relieve fatigue; Its powerful antioxidant effect can prevent muscle tissue from being destroyed by free radicals in the body during exercise, promote testosterone secretion and help muscle growth.

Recommended food: oranges, kiwis, grapefruit, etc.

Vitamin D is often talked about with calcium, and calcium does play a supplementary role in the human body. Calcium can prevent osteoporosis and reduce sports injuries. Adequate vitamin D is a good helper to promote calcium absorption. If you want stronger bones, don't ignore them.

In addition, vitamin D is also involved in the process of synthesizing brain serotonin, dopamine and leptin, which are necessary substances to make people feel full after eating. Without vitamin D, you should pay attention to keep your appetite, and the more you eat, the fatter you get. ...

Recommended food: deep-sea fish, milk, cod liver oil, etc.

The powerful antioxidant effect of vitamin E is actually very helpful to people who exercise. During exercise, a series of oxidation reactions will occur in the body, producing a large number of free radicals. The increase of free radicals will do harm to the body, not only affecting recovery, but also affecting sports ability.

At this time, it is the turn of vitamin E. As a powerful antioxidant, it can effectively reduce free radicals in the body and protect cells damaged during exercise, thus alleviating muscle pain, accelerating the repair process after cell membrane injury, and making muscles grow better after exercise.

Recommended food: pecans, sesame seeds, melon seeds, etc.

Let's talk about vitamin K. In the vitamin family, it is relatively low-key compared with the above-mentioned stars. However, this does not mean that it can be ignored. Vitamin K is an essential element for blood coagulation. Once lacking, it will affect human coagulation function and delay coagulation.

Especially in the process of exercise, it is inevitable that there will be some bumps. If you are prone to bruises, it may be that your body is reminding you to supplement some vitamin K! If you are prone to gum bleeding and nosebleeds in your life, it may also be due to the lack of vitamin K. You may wish to pay more attention.

Recommended food: celery, spinach, cabbage, etc.

What food to eat, what vitamins to supplement,

Did you remember everything?

Eat correctly, supplement vitamins,

They will unconsciously,

Reduce the obstacles to slimming for you,

Let you pass the weight loss barrier more smoothly!