calcium explained to sportsmen

 

The importance of calcium for the health of the skeleton came to light after an examination of the diet of Inuit from Alaska. This deserves some explanation.

The skeleton, calcium and the High North

Several old epidemiological studies have indeed revealed that the population from the north that is older than 40 years a marked mineralization of the skeleton shows (from -10 to -15%). This phenomenon was attributed to their daily diet, which is rich in phosphorus and protein (fish), but poor in calcium and manganese (absence of dairy products). From this finding was the importance of the supply of minerals derived, in particular of calcium for building the skeleton. We now know that only a sufficient coverage of the calcium needs makes it possible to maintain the mechanisms that ensure a permanent renewal of bone tissue. This innovation takes place or not quickly according to age. When a baby is the calcium from the bones after a year refreshed, while an adult about 7 years to fulfill his skeleton completely rebuild. This requires an adult daily gram of calcium in their diet. This corresponds to 1 liter of milk or 300 g of cheese.

Fortunately not only milk ...
 

Dairy products are indeed the best source of calcium. It will therefore not be surprised that she tops the list of the recommendations are classic. Unfortunately, more and more people - to till now still inexplicably - faced with the problem of dairy intolerance. Numerous specialists have therefore to revise their views. It gives easier nowadays that one can live without milk and essential calcium can get elsewhere. The prehistoric man instance, chewed after meals patiently for the bones to a few grams of calcium to be absorbed. The Tarahumara Indians grinding stones, which they mix with bread for their mineral needs to be completed. Something simpler now: we also find calcium in vegetables, including in soybean, but also in dry fruits (almonds, hazelnuts), seafood (oysters, shellfish, algae) and even in some brands of mineral water.

Calcium finds its way


The key here is that we can get out of calcium somewhere and we must recognize that the body as very useful and resourceful. After the calcium is included, it comes up in the blood, which a particle penetrates the bone, about half a liter per minute. The calcium that fixes itself where it is needed.
Could there be in our country, a risk of calcium deficiency? There is a statement about difficult to do, since one must also take into account the presence of other substances, such as oxalic acid, the absorption of the mineral hampers. Finally, we must mention that, in addition to the supply, the fixation of calcium in the bones also depends on many parameters (enzymes, vitamins).

And what about athletes?

It is clear that the calcium needs sport increases. It has even a necessary increase of 50% of the landings. This raises a problem: these increased needs often occur during puberty, which often coincides with a brutal change in food habits, where fast food diet temporarily take the place of home cooking. The skeleton loses the north in! Even a tiny calcium deficiency can at this stage on the basis of problems that will occur much later. It has been calculated that a loss of 90 mg of calcium per day (the equivalent of a Petit Suisse) sufficient for 20 years, half of his skeleton to lose. A good listener...