The nutritions your body needs during workout

Performing the right exercises is an important factor for anyone who wants to improve their body muscles and strength, but those exercises will be meaningless without the help of appropriate nutrition.

For any gymer, their diet is a crucial part of their practice routine. Your body needs the correct types of nutrition to stay healthy and change your body in the way you want. Today, Illume-eMag will show you the types of nutrition that you should provide your body during your workout routine.


pexels pixabay 327090 scaled70% of our body is water, so it’s important enough for the body. So is water really good for gym people, really water also has the effect of cleaning the body, eliminating toxins. In the body, all kinds of impurities when the body is sick are transmitted into the body through the pores and sweat glands. Water also helps the body to exchange and regenerate nutrients and create energy quickly. , helps burn excess fat in the body. This is very good for gym people to gain weight. So for gym people, how many liters of water should be added per day. During the gym, the body loses a lot of water, Therefore, we need to add 3 liters of water every day to ensure the body is always full of water. Helps regenerate energy quickly, fight exhaustion.

Fats (Lipids)

Quality is a sensitive nutrient for gym goers, experts recommend using a moderate amount of fat. The body needs fat to grow muscle, this helps the gym effect be accelerated. But save You should use a moderate amount of fat. Exercises that contain fats such as: Avocados, fish, olive oil, eggs, meat and whole grains.


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Fiber is one of the most essential nutrients for both weight gain and weight loss. Supplementing with reasonable and sufficient fiber will help you reduce exhaustion, reduce muscle and joint pain to make muscles more toned. In addition, fiber also works in helping you break down unhealthy excess fat inside the body. Fiber is an essential nutrient of the body, not only for gym people who want to gain weight or lose weight. So what is the effect of fiber, it helps the body to be more supple, more durable, not exhausted when working. work, reduce muscle pain, reduce joint pain and support the development of firmer muscles. In addition, supplementing with the necessary amount of fiber every day will help the body get rid of unhealthy excess fat inside the muscle. body. Foods high in fiber such as: Corn, White Beans, Black Beans, Red Beans, Garbanzo Beans, Avocados, Whole Pasta, Brown Rice. Add these foods to your daily menu.


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Protein is considered the basic foundation for the body to develop. Because the body needs a certain amount of protein every day to maintain itself. Therefore, the body of gym people wants to develop. If it is good and effective, you should consider getting enough protein needed for the body. Protein is often found in foods such as Eggs, Broccoli, Nuts, Milk and dairy products, Seafood, Dates, Bananas, Sweet Corn, Spinach, Avocados, Apples, Meat… If you want to have a healthy and supple body, you should add these foods in your daily menu. Because it will help your body develop better.


pexels tamara elnova 12008052 scaledStarch is considered to be the most muscle-building substance for gym goers, helps muscles develop toned, provides an abundant source of energy for you to work and practice every day without the body being exhausted, or exhausted midway. Diet for exercisers must ensure the addition of a moderate amount of starch. So what kind of food is starch in: Rice, Oatmeal, Potatoes contain a lot of starchy carbohydrates, Legumes contain a lot of starch. , sweet potato.

Vitamins and minerals

pexels vanessa loring 5971864 scaled Foods rich in vitamins and minerals should be added to the menu for gym people to gain weight, such as dark green vegetables, fruits, whole grains or legumes. After each gym session, the body often consumes a certain amount of minerals, making you easily exhausted, if not adding enough vitamins and minerals to the body will help your body develop the strongest. Foods with a lot of vitamins and minerals that gym people need to pay attention to such as vegetables (especially dark green vegetables), fruits, grains, peanuts, soybeans of all kinds.

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