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Want to build muscles and lose weight? Here are some essential muscle building nutrients

People who wish to lose weight and build muscles, here are some essential nutrients and vitamins that you may need to include in your daily diet.

People who wish to lose weight and build muscles, here are some essential nutrients and vitamins that you may need to include in your daily diet. To avoid getting exhausted after a workout, you may need to take care of the nutrients intake through diet and health supplements. Akshita Goyal, Nutritionist, Proquest Nutrition has suggested a list of essential nutrients for your body to stay in good shape:

  • Calcium: It's not only required for strong bones and teeth but also vital for muscle contraction and energy metabolism. Research shows that lack of calcium in the body can trigger the release of calcitriol, a hormone that could cause fat storage in the body. Make sure you take enough calcium-rich food.
  • Vitamin C: This powerful antioxidant helps metabolise carbs for energy and also 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 intakes are associated with lower body-mass indexes - an indicator of physical fitness.
  • 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 fullness, so you feel less hungry and don't pile on calories through snacking on junk food.
  • Licorice Extract: Studies show that people with cholesterol problem managed to substantially reduce their LDL, or bad cholesterol after taking Licorice root extracts for just a month. Licorice was found to help the body to regulate cortisol, the stress hormone. This reduces the stress from the adrenal gland and increases the efficiency of your workout. Here are 6 fruits you need to eat to build muscles
  • 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.
  • Magnesium: It is a vital mineral needed by muscles, soft tissues and body fluids. Magnesium plays a vital part in muscle contraction and helps to boost energy levels. It also helps reduce fatigue and muscle cramps.
  • Iron:Iron is a mineral that's vital to our health. Most of the iron in your body is in our red blood cells. Red blood cells transport oxygen from our 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. Make sure you take enough iron.

Source: ANI

Image source: ANI

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