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Girls, although we rely on strong will fitness training, but still should face up to the physical quality than men weak innate deficiencies, especially at certain times to pay more attention to take care of their own bodies; nutrition is a compulsory part of the attention.

To figure out the nutritional content of what you eat every day, the following are three nutrients that women must pay attention to, so add them to your diet plan in the future to improve sports performance.

Iron

For players, iron is an important mineral because it is the element that makes up hemoglobin. 增肌減脂療程 responsible for transporting O2 in the blood, and myoglobin transports O2 to muscle cells, providing everyone with energy for exercise.

Energy consumption relies on iron, which is more demanding for athletes than for the sedentary general population. Iron outflow is normal during exercise, including jogging sessions where the foot touches the pavement. In general, women are more likely to be deficient in iron than men due to menstruation and pregnancy, and in the case of female athletes, the loss is even greater.

Ingredients that contain iron include red meat, fish, grains and cereals, dark leafy vegetables, eggs and processed nutrients that fill a natural food deficit. The body is able to absorb iron from animal sources more efficiently, if combined with fruits or vegetables that have a high vitamin C content to improve absorption rates.

Calcium

Calcium is the primary mineral that helps produce bone, muscle growth, muscle contraction and nerve conduction. Again, most people think that dairy products, such as cow's milk, are the source of calcium, but there are other healthy sources that should not be overlooked, including sardines, sesame seeds, spinach, kale and roo? leaves. Weight-bearing exercises, such as running and heavy training, can help improve bone quality and enhance calcium absorption. Female athletes with low estrogen should take plenty of calcium supplements.

Vitamin C

This vitamin is important for the production of connective tissue and 全脂奶 (such as adrenaline produced during exercise), is also involved in the formation of red blood cells, and improves iron absorption. It is also an antioxidant, maintaining exercise-related cell damage. Vitamin C supplementation is helpful for relieving muscle pain and rapid recovery after long, intense training.

Most of the partners also only remember that citrus fruits contain vitamin C, but in fact there are many vegetables are also a source. For example: red raw bell peppers have a lot more vitamin C than oranges, and green cauliflower, white cauliflower, Brussels sprouts and collard greens are all good sources.