How to refuel your body after a workout

Eating poorly may make you feel exhausted after a workout.

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 after your workout.

You need to guard against low energy and fatigue.

The purpose of your workout is to burn fat and build strong muscles. For that, you need to take care of the nutrients you get from your diet and through health supplements.

Here are a few nutrients that are essential for your body to stay in good shape:

Calcium

It's not only required for strong bones and teeth, but it 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. Make sure you give yourself enough calcium.

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.

Vitamin B12

It ensures that the brain and muscles communicate efficiently, which improves muscle growth and co-ordination. 

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. 

*Lead pic used for representational purpose only.