Is there any way to prevent this oxidation and protect the muscles from free root "rust"? The answer is yes, that is to supplement vitamin C and vitamin E. Generally, it is enough for adults to take 12 to 35 mg of vitamin E and 60 mg of vitamin C every day.
Don’t forget minerals
Muscle growth is also inseparable from the help of many mineral elements.
Chromium is one of the minerals necessary to maintain muscle strength. A man needs at least 50 micrograms per day, and sports enthusiasts need to increase to 100 to 200 micrograms. Countermeasures: Eat a bunch of fresh grapes or raisins every day. Grapes are known as the "chromium storehouse". In addition, there should always be whole grains on the table. The more refined the food processing, the less the chromium content.
Magnesium The main role of magnesium in the human body is to participate in neuromuscular transmission and enhance muscle sensitivity. The recommended daily amount for adult men is 350 mg. Countermeasure: Drinking a bowl of oatmeal and eating an egg for breakfast can provide 70% of the daily magnesium requirement. In addition, green leafy foods are the best source of magnesium, and nuts and seafood are also rich in magnesium. Water is also a source of magnesium, so men should drink more water.
Boron is one of the protectors of the prostate. Countermeasures: Drink a cup of vanilla ice cream (containing about 25 mg of boron) and eat a handful of pumpkin seeds (about 50 grams) every day, which can roughly meet the body's physiological needs for boron.
Zinc is one of the "sexual elements" of men, which is significant for the quantity and quality of sperm and sexual erection. Countermeasure: Eat more lean steak. A man's normal daily zinc requirement is 15 mg, and 100 grams of lean beef can provide half of the daily zinc requirement. Other foods such as seafood, lean pork, whole grains, eggs, and mushrooms also contain a lot of zinc.
Do more strength training
Muscles cannot thrive without exercise. The exercises that can best increase muscle size and strength are strength exercises, including weight lifting, throwing, sit-ups, push-ups, pull-ups, etc.
Among them, weightlifting is particularly recommended. Weightlifting mainly exercises the muscle strength of the shoulders, upper back and arms. It is a kind of "high-load" muscle training, which has a good effect on activating and increasing the level of androgen receptors. The androgens in the body can increase the level of androgen receptors 48 hours after weightlifting. Reach the top. At the same time, weight lifting is also a good way to lose weight.
Aerobic exercise also has certain promoting effects, such as walking, jogging, fitness dance, swimming, etc., which can speed up breathing and heartbeat, meet the muscles' demand for oxygen, and increase muscle flexibility, flexibility and balance.
Among them, swimming is the best, and it is the best way to ensure muscle rejuvenation.Mode. According to research, if a person just wants to maintain the current status of his muscles, he can achieve the goal by swimming twice a week. If he wants to improve muscle function, he must increase it to three times a week. If he swims in the swimming pool every day, he can keep his muscles youthful.
It’s best to combine aerobic exercise with strength exercises. You might as well arrange it like this: do strength exercises 3 times a week, 30 minutes each time, and do aerobic exercise the rest of the time.