What nutrients should I supplement for fitness?

As we all know, fitness consumes people's physical strength. If people do not replenish nutrition in time, they will soon run out of strength. Therefore, what nutrients should be supplemented for fitness is a question that each of us should understand. When diet and exercise are combined, we can better achieve our goals. Next, let us understand what nutrients should be supplemented for fitness? Especially those who like fitness should pay more attention.

Contains the seven major nutrients needed by the human body: protein, carbohydrates, fat, vitamins, minerals, water, and dietary fiber. According to the above dietary principles, the main foods that Chinese residents should eat every day are classified by variety, and then placed in the healthy diet pyramid from bottom to top according to the position of each food in the daily diet and the proportion they should account for.

The bottom of the first layer is cereals and potatoes: based on cereals and potatoes such as rice, wheat, flour, corn, sorghum, potatoes, sweet potatoes, etc., the average daily requirement is 300-500 grams per person, accounting for 65%-75% of the total daily calories of the human body. In addition to providing energy to the body, cereals and potatoes also provide minerals, vitamins and crude fiber, accounting for the largest proportion in the dietary pyramid. Eating a variety of cereals and potatoes together will provide a more balanced and comprehensive nutrition and should be encouraged.

The second layer is vegetables and fruits: they rank second only to grains and potatoes. The average daily requirement per person is 400-500 grams of vegetables and 100-200 grams of fruits. Fruits and vegetables provide the human body with minerals, vitamins, crude fiber, etc., and can effectively prevent constipation, diabetes, obesity, cardiovascular and cerebrovascular diseases, cancer and other diseases of affluence. Fruits and vegetables with darker red, green and yellow colors are richer in nutrients such as vitamins.

The third layer is fish, meat, poultry and eggs: they mainly provide animal protein, some important minerals such as iron, zinc and important vitamin A. The average daily requirement is about 120-200 grams

The fourth layer is milk and beans: the average person needs about 150 grams of milk and beans per day. Beans are rich in high-quality plant protein, vitamins and minerals. The health is very beneficial. Milk is the best source of calcium. If you can drink two bags of milk, you can supplement 600 mg of calcium, which can meet most of the 800 mg daily calcium requirement of a person.

The top of the fifth layer is oils and fats: including fat, cooking oil, sugar and salt. The total average daily requirement per person is about 25 grams. In the entire pyramid structure, the quantity and proportion are the smallest, accounting for 15%-20% of the total daily calories. It should be mainly composed of vegetable oil and about 6 grams of salt. Studies have confirmed that eating too much salt leads to high blood pressure, eating too much sugar increases tooth decay, and eating too much animal fat can easily cause cardiovascular disease.

Through the interpretation of what nutrients should be supplemented for fitness, we have also learned a lot of knowledge about fitness. Of course, this is only one aspect. We should also understand what issues should be paid attention to in fitness, so that we will not encounter some accidents and hurt our bodies when exercising.