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Men want strong ideological estimates have not been impossible, unless very strong, otherwise, would occasionally want to seem a little stronger, the following is essential for strong men on the introduction of some nutrients. menshealthknowledge.com
menshealthknowledge.com
An adequate carbohydrate supplement menshealthknowledge.com
Carbohydrates are essential for the body to substances, when the energy of exercise training provided by the glycogen, so we have to add enough glycogen. The most effective way is to fit the training course before the race when the intake before or breakfast meals rich in carbohydrates for energy to provide adequate training to prepare. At the same time in order to obtain a good training effect, needs to pay attention to the campaign before, during and after the added sugar drinks. From: http://menshealthknowledge.com
2 high-quality protein supplement From: http://menshealthknowledge.com
Strength training can stimulate muscle protein synthesis, fitness training is through the "overload" caused by "super compensation" so that the increase in muscle thickening. To achieve the desired results, it must have enough energy sources and a wealth of repair materials. Fitness enthusiasts intake of 1.6-2.0 g protein / kg / day. menshealthknowledge.com
Test showed that intense exercise for two hours a day, regular exercise than those who do not need per kilogram of body weight 1.5 times more protein. However, these require a substantial increase in the protein supplement is not a good time. Experimental results, the formation of protein hormones into the blood, is only 2 hours after exercise and reached peak. When hormone levels peak in the re-feeding, will significantly affect the synthesis and utilization of nutrients. Therefore, arrangements should be consumed within 2 hours after exercise.
From: http://menshealthknowledge.com
3 have enough "hard nutrition" - fat menshealthknowledge.com
The human body in the maintenance of life and various activities required to consume some energy. Muscle growth is adequate intake of calories needed each additional 0.45 kg (about 1 pound) of muscle, the body needs about 2500 kilocalories. In order to promote muscle growth, caloric intake must be 50 kcal kg body weight / day or more. 70 kg male, for example, the total energy should reach 3500 kcal / day, to meet the required muscle growth enough heat. menshealthknowledge.com
4 replenishment
Water are important or essential nutrients, constitutes the human body, involvement in metabolism and transport materials, regulate body temperature, lubrication. To fit the training process, some people began drinking water because of thirst not a complete result was abdominal distension, stomach pain and discomfort, decreased muscle strength although the thirst was unbearable, but not water, non-waiting 30 minutes after training only drink water, which dehydrate the body affect health. Long period of training will make the body a lot of perspiration, decreased plasma volume may be 160%, timely replenishment of plasma volume can increase, decrease vascular resistance, improve the efficiency of the heart and the movement duration. Training time is not up too much water, or not conducive to absorption, it will expand the stomach, prevent diaphragmatic activity, affecting digestion. Correct replenishment is a small number, can rest in each group drank a sip of water (25 ml or so). Can drink some sugar and salt with some drinks, such as oligosaccharide, iso-osmotic permeability of the sugary drinks. Within 6 hours after exercise is best added sugar, 24-hour total of 9 to 6 grams of weight in kilograms.
From: http://menshealthknowledge.com
5 other supporting nutrients menshealthknowledge.com
Magnesium variety of enzymes active agent, the maintenance of neuromuscular excitability, protein synthesis involved in the body. Studies have shown that magnesium intake may reduce the normal incidence of heart disease, lower blood pressure. In addition, magnesium may also increase fertility and improve sperm motility in semen, the general intake of about 350 mg is better. You can add skim milk from the bowls of porridge and a banana for breakfast to get the daily magnesium requirement of 2 / 3. Kaobai Shu, beans, nuts, peanut butter, whole wheat flour, green leafy vegetables and seafood are also rich in magnesium. menshealthknowledge.com
Nucleic acids and proteins involved in zinc metabolism. The body has enough zinc to ensure strong sexual desire, sexual function and reproductive capacity in normal health, doctors used zinc to treat impotence. Zinc can also accelerate human wound healing in resistance to disease have significant effect. The normal human daily requirement of zinc is 10 to 15 mg, but the actual intake is often only 2 / 3. If a large amount of exercise is more zinc deficiency, because men sweat more than women in the loss of zinc, a 120 g weight of lean beef provide half the daily requirement, and other zinc-rich foods are cereals, seafood, such as cereals and beans.
From: http://menshealthknowledge.com
