What is the relationship between weight loss and calcium intake? And how is it recommended to consume calcium on a training day?
When we decide to start to do exercising, almost every one of us has a goal such as weight loss, improving fitness, and more. To achieve these goals, it is important to keep bones and muscles strong and healthy. Even if we just want to enjoy a sports activity it is important to do it correctly and avoid unnecessary injuries.
One of the most important ways to do this is to ensure rest and recovery that include regular nutrition and adequate sleep. Calcium is one of the important factors in the process of rest and recovery. Is essential for the proper functioning of many systems in the body cell. Many do not know that calcium is also important for heart muscle and transmitting neural signals for muscle contraction.
What is the relationship between the weight loss process and injuries? And how is it recommended to consume calcium on a training day?
Doing aerobics: Do You Need More Calcium?
Because calcium helps prevent muscle contraction, its low levels can cause back and leg muscle cramps - which directly affects the body's readiness to perform an aerobic activity such as running or walking for long distances. Low calcium levels can also affect physical sensations during athletic activity, resulting in a cast on our perseverance. Calcium plays an important role in strengthening bones after strong activity and / or long aerobics. Since calcium is the major component of bones, inadequate consumption of it will increase the risk of bone damage, injuries, and stress fractures among aerobic exercisers.
Aerobics: The connection between calcium and sweat.
On the one hand, most people probably do not like to sweat. On the other hand, sweating comes with a feeling of satisfaction as a result of physical activity that "squeezes" us, literally. When it is too hot, sweat evaporates on the skin, can cool the body, eliminate toxins, but for a sweaty trainee in aerobic activity - The sweat also secretes calcium from his body. Calcium loss can cause a decrease in bone density, leading to a variety of problems including fractures and even early osteoporosis. Sweat naturally characterizes mainly at aerobic training, so it is advisable to be aware of the body's growing need for calcium supplements.
What about anaerobic (strength training) workouts?
Studies from recent years show that calcium intake during exercise may be the most effective way to prevent calcium loss and improve recovery. Here, too, in strength training, it is due to the secretion of calcium in sweat during training. In one of the studies conducted on the subject, participants were divided into two groups: People who took calcium and vitamin D pills before training, and people who did not take any calcium at all. After the training, the amount of calcium of the participants was tested in the blood, and the group that took the calcium pills along with vitamin D showed a higher level of calcium in the blood. Although this is a sample that included only men, however, calcium-rich foods such as sports snacks have been praised by researchers when it comes to muscle recovery after intense training.
The connection between recent weight loss and sports injuries.
Many people in the gym are fit to sculpt their bodies (raising the ratio of muscles to fat). It is necessary to maintain a deficit calorie (negative calorie balance), which is a condition in which daily calorie burning exceeds daily caloric intake. Naturally, this situation increases the chances of nutritional deficiencies. Many exercisers who strive for weight loss and toning the body limit their overall caloric intake, and often do so. Through extreme measures that eliminate whole and vital food groups. For example, many people go on carb-free diets. These steps may complicate the recovery process between workouts, lead to overtraining, and thus increase the risk of injuries such as stress fractures, knee injuries, meniscus injuries, and more. And what does calcium have to do with it? Adequate consumption of it will reduce the risk of fractures, will help recovery, improve performance, and ultimately, will help shape the body and/or the weight loss process.
How much calcium do you need a day if you exercise?
Studies show that people who exercise intensively are required to supply 1,600-1,000 mg of calcium per day, in order to ensure that enough calcium will be available for the purpose of building and / or maintaining bone density. During intense training, large amounts of calcium are excreted in sweat, and therefore the recommendation is to add 200 mg of calcium for each hour of training on the day of training. Of course, increased consumption through food alone is a very challenging task, and there is a lot of "competition" between calcium and other factors in the body, so the trainees needing a quality calcium supplement is increase.
What are the signs of calcium deficiency among athletes and trainees?
Muscle aches, cramps, and spasms are the earliest signs that may indicate a calcium deficiency between athletes and trainees. Many people tend to feel knee and arm pain, especially during walking or other aerobic exertion. These symptoms can be recurrent, but unlike other pains that disappear over some exercising time, after warming up the body and muscles, these symptoms do not disappear during the activity, which may make it difficult to maintain regular exercise. Other symptoms that can affect the level of exercise are fatigue and lack of energy.
The normal calcium range for adults is 10.4-8.6 milligrams per decilitre. In cases of calcium deficiency, it is possible that the appropriate success for you will be taken before and after training DENSITYSPORT. The unique and innovative calcium supplement comes in powder form, is convenient and light can be put in the pocket and go out to the gym. Its advantages are manifested in a level of absorption 2 times higher and even more crystalline calcium carbonate, and in a higher level of availability and activity for the body and the bones.