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Calcium and exercise performance -

You are viewing 1 of your 1 free articles. For unlimited access take a risk-free trial. Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor of Sports Performance Bulletin and a member of the American College of Sports Medicine.

Andy is a sports science writer and researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential.

He is also a contributor to our sister publication, Sports Injury Bulletin. They use the latest research to improve performance for themselves and their clients - both athletes and sports teams - with help from global specialists in the fields of sports science, sports medicine and sports psychology.

They do this by reading Sports Performance Bulletin, an easy-to-digest but serious-minded journal dedicated to high performance sports. SPB offers a wealth of information and insight into the latest research, in an easily-accessible and understood format, along with a wealth of practical recommendations.

Sports Performance Bulletin helps dedicated endurance athletes improve their performance. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Sports Performance Bulletin turns proven insights into easily digestible practical advice.

Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science.

ao link. Base Endurance Training. High Intensity Training. Environmental Training. Recovery Strategies. Nutrition Supplements. Dietary Basics. Hydration and fuelling on the move. Weight Management. Recovery Nutrition. Overuse Injuries. Psychology Coping with Emotions.

Mental Drills. Psychological Aides. Resources Issue Library. Search the site Search. My Account. My Library. Search the site. Remember Login. Register Reset Password. x You are viewing 1 of your 1 free articles. Calcium Dietary basics by Andrew Hamilton. Taking more calcium makes sense, but how much do you really need?

If you're an athlete, you need to be concerned about taking in enough calcium, because inadequate calcium consumption can weaken your bones, increase your risk of stress fractures, and inhibit proper muscle functioning. Under-consumption of calcium can also raise your chances of developing osteoporosis, which is currently an epidemic in the United States and Great Britain.

Ideas about how much calcium you really need are changing. For years, nutritionists and medical experts have recommended an intake of about mg of calcium per day for most people, and mg per day for males and females aged , a time period when bone accumulation is the greatest. However, scientists have gradually realized that calcium absorption diminishes as people get older.

For that reason, the National Institute of Health in the United States is now calling for intakes of mg per day for men aged 25 or older and females between the ages of , mg per day for women who have stopped menstruating, daily mg for women over the age of 65, and mg for males and females aged These higher intakes may do more than build better bones.

Scientific evidence suggests that calcium- rich diets may represent a drug-free way to keep high blood pressure under control; as many as one out of two individuals may be able to lower blood pressure by taking in extra calcium.

Lofty levels of calcium may also reduce the risk of colon cancer, probably because calcium binds with cancer-promoting bile acids in the large intes tine. Fortunately, calcium-rich diets don't seem to increase one's chances of developing kidney stones; in fact, they may actually reduce the risk!

The easiest way to consume enough calcium is to eat yoghurt; just three cups of the stuff gives you over mg of the important mineral, which is an adequate daily intake formost people.

Milk and calcium-fortified orange juice are also good; each supplies about mg per cup. Calcium-processed tofu and spinach are the other major calcium sources; tofu yields about mg per quarter-pound, and spinach provides mg per cup. What about calcium supplements?

If you're eating enough of the above foods, you don't need them, but experts are recommending that those who rely on calcium pills should take them with meals and in doses of mg or less. If you also take iron supplements, you should take the calcium and iron at different meals, since calcium can interfere with iron absorption.

Individuals with lactose intolerance tend to shy away from milk and yoghurt as their sources of calcium, but such persons can try some of the low-lactose or lactose-free dairy products currently on the market or rely on products which aid lactose digestion.

The more intense the exercise or sport, the greater the nutrient needs for the athlete. Sports nutrition and sports recovery nutrition have become more intensely studied, in recent times, due to the overall increase in the number of people now involved in extensive exercise programs.

This trend has been increasing over the last 20 years. Recovery nutrition is a relatively new science, and it can be broken down into three components: Refuel, rebuild, and rehydrate A. Nutrients involved in sports nutrition include carbohydrates, protein, fats, vitamins, and minerals.

Minerals are involved in a tremendous variety of metabolic and physiologic processes in the human body. In athletic performance, minerals play physiological roles in muscle contraction, normal heart rhythm, oxygen transport, antioxidant activity, bone health, and immune function.

Many of these processes are accelerated during athletic performance, so an adequate amount of these minerals is necessary for optimal performance. Many nutritive minerals are needed for maintaining a healthy body, which helps athletes to perform at their best.

However, there are certain minerals that do more of the heavy lifting in helping athletic performance, and in many cases these are minerals that are more quickly depleted during athletic performance.

These include: calcium, iron, magnesium, potassium, selenium, zinc, and sodium. The vast majority of calcium in the body is located in the skeletal system. The rest is present in other cells, such as muscle cells, including cardiac muscle.

Calcium is a key factor in the regulation of cardiac energy, and is involved in oxidative phosphorylation; a process through which the energy-rich ATP is formed in the heart and elsewhere.

Calcium also plays an important role in skeletal muscle contraction and relaxation. In a week study on young women involved in intense endurance training Dressendorfer, R, et al, Int.

Sports Nut. and Exer. Calcium intake for endurance athletes needs to be adjusted upwards. This mineral is of critical importance to anyone who exercises, and is of critical importance to athletes and endurance athletes.

Magnesium is a component of more than enzymes involved in energy metabolism. Magnesium is involved in the production of adenosine triphosphate ATP from fatty acid oxidation see diagram below. ATP stores energy and is present in all cells, especially muscle cells. Low magnesium levels can contribute to early fatigue, nausea, and muscle cramps.

Magnesium is involved in a multitude of processes that impact muscle function, including oxygen uptake and electrolyte balance, in addition to energy production.

Iron is of critical importance for athletic or sports performance. It is a component of hemoglobin, myoglobin, cytochromes, and other enzymes in the muscle cells. All of these substances are involved in the transport and metabolism of oxygen for energy required for aerobic performance during endurance exercises.

Studies have shown that athletes can experience depletion of iron [J Int Sports Nutr ; 2 1 ]. An hour of weight training can deplete 5.

Losing too much iron stores can lead to iron deficiency, which causes fatigue and saps endurance. It has also been shown that iron deficiency without anemia impairs favorable adaptation to aerobic exercise Brownlie, T.

Athletes who train for 6 or more hours per week often have iron deficiency anemia and should be checked yearly for the condition. Med Sci Sports Exer Sep; 24 9 Suppl : S ].

This mineral electrolyte is stored within muscle fibers along with glycogen. According to Jonathan Toker, Ph. It is responsible for regulating total body water, as well as stabilizing voluntary and automatic muscle contractions. It works with sodium and chloride to control fluid and electrolyte balance, and assists in the conduction of nerve impulses.

Potassium is needed to repolarize the cell membrane after nerve conduction, resetting the nerve for its next activity. Potassium deficiency can be induced by extreme training or athletic performance, especially in hot climates, and has been implicated in muscle injury.

The symptoms of potassium deficiency include nausea, slower reflexes, vomiting, muscle weakness, muscle spasms, cramping, and rapid heart rate. As one can see, potassium is a critically needed electrolyte for athletic performance, and measures need to be taken to maintain a safe body level of this mineral electrolyte.

Selenium is a component of several enzymes, and is essential to the production of the antioxidant enzyme glutathione peroxidase SeGPx. It is believed that selenium supplementation could prevent peroxidation of the RBC membrane and muscle cell substructures involved in oxygen metabolism.

In an animal study, reducing the level of muscular SeGPx resulted in an increase in cellular damage from prolonged exercise, supporting the theory that muscle damage due to free radicals causes muscle fatigue [Venditti P.

Int J Sports Med ct;18 7 : ]. Research has also shown that selenium supplementation increases SeGPx status and reduces lipid peroxidation during prolonged aerobic exercise.

Person-Moschos M.

You are viewing 1 of Grapefruit pineapple recovery drink 1 free articles. For unlimited access take a risk-free trial. Andrew Hamilton BSc Hons, MRSC, ACSM, is the editor Calcium and exercise performance Sports Performancr Bulletin and Clcium member of wxercise American College of Calcium and exercise performance Medicine. Exerciss is a sports science writer and researcher, specializing in sports nutrition and has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential. He is also a contributor to our sister publication, Sports Injury Bulletin. They use the latest research to improve performance for themselves and their clients - both athletes and sports teams - with help from global specialists in the fields of sports science, sports medicine and sports psychology.

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Running to extremes: High-endurance exercise OK for heart health But Calcium and exercise performance your athlete getting enough calcium in exegcise daily diet? Calcium and exercise performance athletes 9 to 18 years old, the Capcium daily intake of perforkance is 1, milligrams, Refillable fabric softener is achievable with a food-first approach. Ideally, an athlete is eating calcium-rich foods at every meal and spreading out their intake of calcium throughout the day to improve absorption. Most yogurts, milk, and cheese will contain between and milligrams of calcium per serving. Fortunately, there are plenty of other foods that are rich in calcium.