Are you exercising to burn fat and build muscles? These 7 essential nutrients will boost your workout | fitness | Hindustan Times
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Are you exercising to burn fat and build muscles? These 7 essential nutrients will boost your workout

Your workout needs to be supplemented with an intake of essential nutrients and vitamins.

fitness Updated: Nov 01, 2017 08:57 IST
A lack of calcium in the body can trigger the release of calcitriol, a hormone that could cause fat storage in the body.
A lack of calcium in the body can trigger the release of calcitriol, a hormone that could cause fat storage in the body.(Shutterstock)

If you are working out to lose weight and build muscles, you need to pay attention to your body’s requirement of essential nutrients and vitamins. Otherwise you may end up feeling listless and exhausted. Here are a few nutrients that are essential for your body:

* Calcium

It’s not only required for strong bones and teeth, but is also vital for muscle contraction and energy metabolism. Research shows that a lack of calcium in the body can trigger the release of calcitriol, a hormone that could cause fat storage in the body.

* Vitamin C

This powerful antioxidant helps metabolise carbohydrates for energy and protects the body from exercise-induced oxidative stress. According to a review published in the Journal of the American College of Nutrition, higher vitamin C intake is associated with lower body-mass indexes — an indicator of physical fitness.

Higher vitamin C intake is associated with lower body-mass indexes — an indicator of physical fitness. (Shutterstock)

* Licorice extract

Studies show that people with a cholesterol problem manage to substantially reduce their LDL, or bad cholesterol, after taking licorice root extracts for just a month. Licorice was found to help the body regulate cortisol, the stress hormone. It reduces stress from the adrenal gland and increases the efficiency of your workout.

* Vitamin B12

Vitamin B12 ensures that the brain and muscles communicate efficiently, which improves muscle growth and coordination. Vitamin B12 is often included as part of a weight loss protocol. It boosts energy and improves metabolism which helps in weight loss.

* Glucomannan

Glucomannan is a fibre which helps in weight loss. It does this by reducing the absorption of fat in the body, thus, nullifying the calorie effect. Glucomannan also gives a feeling of satiation, so you feel less hungry and don’t pile on calories through snacking on junk food.

* Magnesium

It is a vital mineral needed by muscles, soft tissues, and body fluids. Magnesium plays a vital role in muscle contraction and boosts energy levels. It also helps reduce fatigue and muscle cramps.

* Iron

Most of the iron in your body is in your red blood cells. Red blood cells transport oxygen from your lungs to the organs and tissues throughout your body. Iron plays an important role in creating energy from nutrients. It also contributes to the transmission of nerve impulses — the signals that coordinate the actions of different parts of your body.

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