Water: universal cheap nutrients
Who says that only women need water, and men need water care. Of all the nutrients, water may be the least obvious, but it is absolutely the most important. Water can lubricate joints, regulate body temperature, and quickly excrete metabolic waste from the body. Every person has 7 to 8 liters of water in the body every day and needs to be updated. The water in the body needs to be updated about once every week. As we all know, ordinary people need at least 6 to 8 glasses of water a day, and for sports enthusiasts, the amount needed is at least doubled. High-intensity training will inevitably cause excessive loss of water in the body. Even if training is conducted indoors during the winter, the water lost through sweating during one hour may also cause an increase in body temperature and dysfunction of the nervous system and cardiovascular system. This is especially true for men who have a strong muscle because muscles have seven times the moisture content of fat. Lack of moisture affects not only the fullness of muscles, but also the growth of muscles.
Daily water supplements can be selected from water, mineral water, fruits, and vegetables are also rich in water. After many men enjoy the dripping of exercise, they will think of replenishment, but there is no purpose. Sports nutrition experts recommend supplementing sports drinks containing energy and electrolytes before and after exercise to better meet the needs of the body.
Meal: Fiber Intestinal Scavenger
In addition to having a healthy appearance, sporty men also have a healthy stomach. Exercise increases metabolic waste in the body, and fatigue and stress can cause gastrointestinal disorders such as chronic constipation and indigestion. Dietary fiber in food plays an important role in promoting good digestion and excretion of solid waste. The proper amount of cellulose supplementation can increase the softness of the food in the intestine, promote intestinal peristalsis, thereby accelerating the speed of defecation, preventing constipation and reducing the risk of bowel cancer (colon is the third most common cancer among men). In addition, fiber rope can also regulate blood sugar and help prevent diabetes. Can only reduce the absorption of fat in the digestion process, thereby reducing blood cholesterol, triglyceride levels, play a role in the prevention and treatment of hypertension, cardiovascular and cerebrovascular diseases. It can be said that dietary fiber is a no-nonsense health food and has a good preventive effect on several chronic diseases that men feel.
Our daily ideal dietary fiber intake is 18 to 35 grams, and over 70% of people intake is not half. The easiest way to supplement dietary fiber is to replace white rice with whole grains instead of refined white bread with whole wheat bread. Natural food, konjac dietary fiber content is the highest, up to 70% is the king of dietary fiber deserved; beans, edible fungus, potato dietary fiber content is also very rich, followed by vegetables and fruits.
Magnesium: Decompressed Nutrients
It is that men are inevitably faced with pressure. In addition to psychological pressure, another kind of pressure can not be ignored - blood pressure. Studies have shown that normal magnesium intake can lower blood pressure and reduce the incidence of heart disease. Magnesium is also an important neurotransmitter. It relaxes muscles and has regular heartbeats. At the same time, supplementing with calcium-containing foods has the effect of promoting calcium absorption. In addition, magnesium can also enhance reproductive ability and increase sperm motility in semen.
Roasted sweet potatoes, beans, nuts. Oat cakes, peanut butter, whole wheat flour, green leafy vegetables and seafood are all rich in magnesium. You can get 2/3 of the daily magnesium requirement from a meal that includes two bowls of cereal with skim milk and a banana.
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