Source: Zeina Khawam, R.D., SourceForSports.com
Nutrition: Benefits Of Calcium And Vitamin D
Calcium
Calcium is a mineral that helps you build and maintain strong bones and teeth. It is also important for our muscles to contract, to keep a normal heartbeat, and to conduct nerve signals to and from the brain. A diet lacking calcium can cause osteoporosis later in life, which can lead to fragile bones and bone fractures, all of which will halt your training and participation in events and competitions.
The level of calcium in the blood is tightly regulated by other hormones in the body. When blood calcium goes down, the body responds by releasing calcium from bone to regain a normal level, which is what causes fragile bones.
Calcium & Exercise
Like many electrolytes, calcium is excreted in sweat. Therefore, individuals exercising in hot and humid conditions or have high sweat rates have increased calcium needs.
It has also been shown that calcium intakes have been inversely related to body weight. This means that the more calcium you consume, the less you weigh (to a certain extent as there are many other, and more important factors, related to weight!). This can be especially interesting for sports relying on weight categories, like boxing, mixed martial arts, and weightlifting. However, the changes seen in weight are only related to calcium ingested through food as calcium supplement intake does not show the same effect.
Factors Affecting Calcium Absorption
Depending on the foods consumed with calcium-rich foods, its absorption can be altered. For example, a diet high in protein and sodium (salt) can increase calcium excretion, especially in post-menopausal women. Fiber and coffee intake also result in calcium loss. This is important to take into consideration for athletes, as protein and sodium requirements are often higher, and coffee/caffeine can be used as a sports supplement to improve performance. However, rather than increasing calcium intake, try to space out your consumption of calcium-rich foods and coffee and foods rich in protein, salt, and fiber by at least one hour.
On the other hand, vitamin D, lactose (sugar found in dairy products), glucose, and a healthy gut all enhance calcium absorption.
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