What athletes eat to supplement calcium, fitness can promote the body's metabolism, exercise is very important in our daily life, moderate exercise can make life full of enthusiasm, and simple exercise can also help us exercise. Let's share what athletes eat to supplement calcium.

What do athletes eat to supplement calcium?

There are many kinds of calcium tablets on the market. Many friends often see the calcium content when choosing calcium tablets, thinking that the calcium content is the calcium content? Wrong. There are generally two forms of calcium in calcium tablets: calcium carbonate and calcium citrate. Normal people can choose calcium carbonate. The calcium salt content marked on the package actually refers to calcium carbonate, not calcium ions. 1 g calcium carbonate only contains 400 g calcium ions, so attention should be paid to whether the intake of calcium is enough when using it.

In addition to calcium tablets, we should also pay attention to key nutrients that affect calcium absorption, such as VD, VK, magnesium and phosphorus. , especially the daily sun protection of young people. VD can't be synthesized by ultraviolet rays in the body, and calcium tablets need to be used at the same time to achieve the effect of calcium supplementation.

When is the best time to supplement calcium?

The concentration of calcium in human blood has been very stable. During the day, calcium ions in the diet enter the blood and are excreted to reach a stable state. After going to bed at night, because there is no long-term food (calcium) supplement, the body can only call calcium in bones by regulating hormones and other means to achieve a state of blood calcium balance. Therefore, calcium supplementation at night is more conducive to the maintenance and maintenance of bone calcium.

In addition, calcium tablets need to be digested by gastric acid to form calcium ions, which then enter the blood and are absorbed into the bones by the blood. Therefore, in order to ensure the complete digestion and release of calcium ions, calcium tablets are best taken with meals. At this time, the amount of gastric acid is the most, and digestion and absorption are more sufficient.

What do athletes eat to supplement calcium 2 1, bones

The calcium content in animal bones is high, but it is insoluble in water and difficult to absorb, so it can be broken in advance when making food, and then cooked slowly with vinegar. When eating, remove the oil slick and add some vegetables to make a delicious soup.

Fish bones can also supplement calcium, but we should pay attention to choosing the right way. Dry fried fish and braised crispy fish can soften fish bones, which is more convenient for calcium absorption and can be eaten directly. Mutton, pig brain, chicken, eggs, duck eggs, quail eggs, preserved eggs and meat floss can also be supplemented with calcium.

2. Milk

Milk is also a food with high calcium content. It also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is more easily absorbed by the human body. Therefore, milk should be the main food for daily calcium supplementation.

Other dairy products, such as yogurt, cheese and milk tablets, are good sources of calcium. Cow, sheep, horse milk and its milk powder, cheese and condensed milk are also good.

3. seafood

Fish are also experts in calcium supplementation, such as crucian carp, carp, silver carp, loach, shrimp, dried shrimp and shrimp skin. Kelp is also a high calcium seafood. Eating some every day can supplement calcium by 300, reduce blood fat and prevent arteriosclerosis. Kelp cooked with meat or cooked with cold sauce is good food.

Making soup or stuffing with shrimp skin is also a good choice for daily calcium supplementation. However, people who are allergic to seafood should be careful not to eat fish and seafood blindly because of calcium supplementation.

4. Bean products

Bean products are outstanding in calcium-containing foods, such as soybeans, edamame, lentils, broad beans and tofu.

But soybean milk needs to be boiled seven times before it can be eaten. Don't eat tofu with some vegetables, such as spinach. Bean products will be delicious and nutritious if cooked with meat.