Calcium

Regardless of the reason you’re going in for sports you’ll need calcium in abundance available in milk. Surely, other products and vitamin and mineral complexes also contain calcium though milk shouldn’t be disregarded.

Why milk

- In addition to calcium this product contains elements facilitating calcium assimilation: phosphorus, magnesium, vitamin D.
- Milk is a rich riboflavin source.
- Milk contains many carbohydrates – “muscular fuel” and proteins that help restore muscles after long training.
- Moreover, milk is a liquid, which solves the problem of after training water balance restoration.
Calcium for muscles
Calcium is necessary for muscles by several reasons. First of all, it’s an essential mineral ensuring traction. Heart is the most important muscle in our organism, which cannot normally contract under calcium shortage. This mineral is also necessary for muscle bulk growth and tone support. Calcium is responsible for sensibility of muscles to nerve impulses. The mineral insufficiency may cause muscular spasms and cramps.

“Double-edged weapon”

Calcium is also necessary for people actively engaged in sports and vice versa sports are necessary for better calcium assimilation. The reason is that regardless of the amounts of calcium you take during a day, bone tissues won’t assimilate calcium excess without physical activity. Bone tissues are similar to muscular: their growth and strengthening requires regular training.

Physical activity choice

To strengthen and develop bone tissues choose exercises in the course of which your organism will “resist” the attractive force and your bones will have to hold your body weight. Simply put, in this respect running is better than walking and volleyball and tennis is better than swimming or cycling.
With time the necessity to go in for sports increases due to the natural process of muscular bulk loss resulting in skeleton strength decrease. Imagine what happens: growing older a person gains weight accumulated in adipose tissues, muscular bulk reduces, bones lose their strength but load on them increases. The only way out is regular training and rich calcium source as, for instance, milk.

Reasonable load

Physical overload is objectionable. First of all it concerns women professionally engaged in sports, since with permanent overload oestrogen level falls down resulting in bone tissues weakening.
The best combination of calcium and physical activity is a daily 1200 milligrams of calcium and 30-60 minutes training 3 or more times a week. Positive results will be seen in several months of regular exercising and calcium intake.

Article Source: http://www.christiannotepad.com

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