If you're finding that your regular workout is draining your energy instead of giving you a lift, you may be low on key nutrients. A new study published in Medicine and Science in Sports and Exercise reports that exercising can use up certain minerals, especially calcium, magnesium and zinc.
During a workout, your body will use up an extra 50 to 100 mg of calcium--which helps control muscle contractions. The daily recommended intake is 1,000 to 1,500 mg. You can replenish the lost calcium with a cup of yogurt or cottage cheese.
Flexing your muscles requires a lot of magnesium that converts sugar and carbohydrates into energy. The average person needs 500-800 mg of magnesium a day. If you exercise four or five days a week, you'll want to aim for the maximum amount. Try grabbing a handful of pumpkin seeds, almonds or cashews to boost your levels.
Make sure you aim for 20 mg of zinc on the days you work up a sweat. It helps burn fat and grow muscle fibers. Eating spinach, chicken, chickpeas and walnut can help you meet your quota.