Dr. Yigal Blum,
Vice President of R&D and Chief Scientist at Amorphical
When we decide to start exercising, almost every one of us has a goal such as weight loss, improving fitness and more. In order for us to achieve these goals, it is important to keep our bones and muscles strong and healthy. Even if we just want to enjoy a sporting activity that improves our mood, 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, and is essential for the proper functioning of many systems in the body at the cellular level. Many also do not know that calcium is important for the 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?
Aerobics: Do You Need More Calcium?
Because calcium helps with muscle contraction, its low levels can cause muscle cramps in the back and legs – which directly affects the body’s readiness to perform aerobic activity such as running or walking long distances. Low levels of calcium can also affect the physical sensations during sports activities, and consequently affect our ability to persevere. Calcium plays an important role in strengthening bones after intense and / or long aerobic activity. Since calcium is the major component of bones, its inadequate consumption will increase the risk of bone damage, injuries and stress fractures among aerobic exercisers.
And if aerobics: the connection between calcium and sweat
On the one hand, most people probably do not like to sweat. Sweat, on the other hand, comes with a sense of satisfaction as a result of physical activity that “squeezes” us, literally. When it is too hot, the sweat evaporates on the skin, can cool the body, eliminate toxins and the like, but for a sweat trainer 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 Osteoporosis </ a> early. Sweat naturally characterizes mainly aerobic exercise, so it is advisable to be aware of the body’s increasing need to supplement calcium 1 .
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 trees, and people who did not take any calcium at all. After the training, the amount of calcium in the participants’ blood was tested, 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, Calcium-rich foods such as sports snacks have been praised by researchers for muscle recovery after intense training 2 .
The link between weight loss and sports injuries
Many people in the gym work out to sculpt their bodies (raising the ratio of muscle to fat). In such a situation it is necessary to maintain a caloric deficit (negative caloric balance), which is a situation in which the daily calorie burning exceeds the daily caloric intake. Naturally, in this situation the chances of nutritional deficiencies increase. Many exercisers who strive for weight loss and body toning limit overall caloric intake, and often even do so through extreme measures that eliminate whole and vital food groups. For example, many people tend to go on carbohydrate-free diets or drastically reduce carbohydrates. These steps can complicate the recovery process between workouts, lead to overtraining, and thus increase the risk of injuries such as strain fractures, knee injuries, miniscus injuries and more. And what does calcium have to do with it? Adequate consumption of it will reduce the risk of fractures, help with recovery, improve performance and ultimately, 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 train intensively and intensively are required to supply 1,600-1,000 mg of calcium per day, in order to ensure that enough calcium is available in order to build and / or maintain 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, increasing 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 need for trainees with a quality calcium supplement 3 .
What are the signs of calcium deficiency among athletes and trainees?
Muscle aches, cramps and cramps are the earliest signs that may indicate a calcium deficiency in athletes and trainees. Many people tend to feel knee and arm pain, especially when walking or other aerobic exercise. These symptoms can be recurrent, but unlike other pains that disappear when exercising after warming up the body and muscles, these symptoms do not disappear during exercise, and therefore may make it difficult to maintain regular and 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 deciliter. In cases of calcium deficiency, the appropriate solution for you may be to take the Density Sport </ a >. The unique and innovative calcium supplement comes in powder form, it is comfortable and light, you can put it in your pocket and go to the gym. Its benefits are reflected at twice the level of absorption and more than crystalline calcium carbonate, and at a higher level of availability and activity for the body and bones 4 .
1-“Sweating Out Your Bones”, Glass, D.
2-“Calcium Before Workout Is Best For Your Bones”, Scanlon, J.
3-“How Much Calcium Do I Need Per Day If I Exercise?”, Dr. Roizen, M, MD
4-“What Happens When Calcium Level Are Low?”
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