Sweat profusely and beware of dehydration. Men need water more than women. For men, the water required in muscles is more than three times higher than that in fat. In men's bodies, muscles account for about 40%. In ordinary women's bodies, muscles only account for more than 20%. a little. Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water every day, and men who exercise will consume double the amount of water.

Chromium should be supplemented in time during training. Chromium is a mineral necessary to maintain life. It can lower cholesterol in the human body, increase endurance, build muscle, and oxidize fat. High-quality grapes and raisins are known as natural "chromium libraries". The average man can provide enough chromium by eating a bunch of grapes every day, but men who participate in bodybuilding exercises need double this.

There is often congestion on the body and vitamin K needs to be supplemented. During exercise, some people will have bruises or congestion on their body after a slight bump, which will not heal for a long time. This is a sign that the body lacks vitamin K. Vitamin K is the "hero of hemostasis". A lack of it will delay blood coagulation, and in severe cases, it will cause the blood to fail to coagulate. Cauliflower is very rich in vitamin K. Eating cauliflower 2 to 4 times a week can effectively relieve bruises or congestion on the body. Secondly, asparagus and lettuce also contain vitamin K. Regularly eating foods rich in vitamin K can not only strengthen the flexibility of blood vessel walls, but also prevent the occurrence of bruises and congestion.

If you suffer from exercise cramps, pay attention to supplementing calcium and magnesium. The symptoms of leg cramps after exercise do not mean that your exercise is overloaded, but that it is caused by insufficient nutrition. The main role of calcium and magnesium synergy in the human body is to participate in neuromuscular transmission. Physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular transmission and leads to cramps in the legs and feet. The daily calcium requirement for adult men is 1,000 to 1,800 mg, and the daily dietary recommendation for magnesium is 350 mg. There are sufficient sources of calcium, and milk is a good choice. Magnesium contained in green leafy foods is most easily absorbed, and high-quality magnesium can also be found in abundance in nuts and seafood.