Fitness can help you supplement calcium. Many people need calcium supplements. Some people supplement it through diet, while others choose fitness exercise. Then let's take a look at fitness to help you supplement calcium and knowledge.

Fitness can help you supplement calcium 1 5 common sense of fitness calcium supplement

1, exercise cramp, pay attention to supplement calcium and magnesium.

A certain part of the body often cramps after exercise, which is actually the reason why the body's nutrition can't keep up.

The main function of calcium and magnesium synergy in human body is to participate in neuromuscular conduction. Physical exercise is very easy to cause calcium and magnesium deficiency in human body, which in turn hinders neuromuscular conduction and causes leg cramps.

The daily calcium requirement of adult men is 1000 ~ 1800 mg, and the recommended daily dietary supply of magnesium is 350 mg. There are many sources of calcium, among which milk is a good choice.

Magnesium contained in green leafy foods is most easily absorbed, and nuts and seafood are also rich in magnesium.

2. Poor sexual desire and excessive zinc loss after exercise.

Zinc is called the "sex element" of men. Zinc deficiency in the body will affect the number and activity of sperm.

For men who take part in fitness exercises, more zinc will be lost, especially when they sweat a lot, so zinc supplementation is particularly important for men who exercise regularly.

Eating lean meat and steak is an effective way to get zinc. According to the determination, every100g lean beef can provide 50% of the daily zinc requirement; About.

Seafood, lean meat, mushrooms, coarse grains and other foods also contain a lot of zinc.

3. Sweat a lot and be careful of dehydration.

Men need water more than women. For men, muscle needs more than three times as much water as fat.

In a man's body, muscle accounts for 40%; Probably, in the ordinary female body, muscles only account for 20%; A little more. Water can also lubricate joints, regulate body temperature, dissolve nutrients and transport them into human body.

Generally, men need about two liters of water every day, and men who exercise consume twice as much water.

4. Chromium should be supplemented in time during training.

Chromium is an essential mineral to sustain life. It can reduce cholesterol in human body, increase endurance, make muscle grow and oxidize fat.

5, there is often congestion on the body, and vitamin K needs to be supplemented.

During exercise, some people will be bruised or scraped after a slight bump, which is a signal that the body lacks vitamin K.

Vitamin K is "the hero who stops bleeding". Without it, blood coagulation will be delayed, and in severe cases, blood will not coagulate.

Cauliflower is rich in vitamin K. Eating broccoli 2-4 times a week can relieve bruises or congestion. Secondly, asparagus and lettuce also contain vitamin K. ..

Eating foods rich in vitamin K can not only strengthen the elasticity of blood vessel walls, but also prevent congestion and congestion.

Reasons for timely calcium supplementation

There are ten specific reasons for cramps.

1, the warm-up activity is not done enough, and the muscles suddenly change from a static state to a moving state, and they can't adapt for a while, resulting in contracture, that is, cramp.

2. The ambient temperature suddenly changes, and the muscles "tremble" due to the cold, causing cramps.

3. Long-term exercise causes muscle fatigue, continuous exercise without rest, and muscle accumulates metabolites (such as lactic acid). ), and functional changes lead to cramps.

4, strenuous exercise, sweating a lot, too much water and salt loss, and insufficient chloride (mainly salt) in the body can also cause cramps.

5. The intensity of exercise load suddenly increases, or the exercise mode suddenly changes, causing the muscles to contract sharply.

6. Exercise in an inappropriate posture or poor muscle coordination.

7. Poor local circulation.

8. Slight tearing of muscles or tendons.

9. Emotional stress.

10, diarrhea and vomiting are serious, and minerals (such as magnesium and calcium) in the diet are insufficient.

Therefore, after exercise and fitness, calcium needs to be supplemented in time.

Fitness can help you supplement calcium 2 1 and balance trace elements.

Phosphorus: Under normal circumstances, the ratio of calcium to phosphorus in the body is 2∶ 1. The imbalance of calcium and phosphorus ratio is one of the causes of calcium deficiency, and the lack of phosphorus will affect the absorption of calcium. Excessive intake of carbonated drinks, cola, French fries and other foods containing phosphorus will lead to several times higher intake of phosphorus than calcium, and too much phosphorus in the diet will take calcium out of the body.

Lead: calcium supplementation requires lead excretion, and lead and calcium have competitive inhibition. Reducing the content of lead can effectively increase the absorption of calcium in the intestine.

2. Supplement zinc, magnesium and fluorine

At the same time of supplementing calcium, supplementing trace elements zinc and magnesium is more effective than simply supplementing calcium.

(1) zinc supplement

Zinc and calcium are antagonistic to each other, competing for the same carrier in the absorption process, thus affecting absorption; But zinc is really good for strong bones. It is recommended to take zinc and calcium at intervals of 2 hours.

Foods with high zinc content include red meat, seafood, eggs, soybeans and nuts.

(2) Magnesium supplement

People only pay attention to vitamin D when supplementing calcium, but often don't know how to supplement magnesium. In fact, when the ratio of calcium to magnesium is 2∶ 1, it is most beneficial to the absorption and utilization of calcium. In addition, magnesium is an essential element for the structure and function of bone cells, which plays an important role in promoting bone growth and maintaining the normal function of bones. Therefore, when supplementing calcium, remember not to forget to supplement magnesium.

Foods rich in magnesium include: nuts, soybeans, melon seeds, cereals, especially rye, millet, barley, and seafood such as tuna, mackerel, shrimp, lobster, etc., which contain more magnesium and can be eaten as a choice.

(3) Fluorine supplement

Fluorine plays an important role in the formation of bones and teeth. Drinking water is an important source of fluoride, and drinking tea and eating deep-sea fish are also good sources of fluoride.

Step 3 supplement calcium and vitamins at the same time

Pay attention to vitamin A, vitamin K and vitamin D 3； while supplementing calcium; The effect of active vitamin D3 on bone health is twofold. Vitamin K supplementation can not only improve bone density, but also improve bone strength. Vitamin A participates in the synthesis of bone organic collagen, which is beneficial to bone calcification.

Food sources of vitamin A: carrots, spinach, cod liver oil, milk, eggs, pumpkins, pig liver, etc.

The food source of vitamin K: the content of green leafy vegetables is high, followed by milk and meat, and the content of fruits and grains is low.

Food sources of vitamin D3: cod glycerin, salmon, mushrooms, sardines, tuna, cod liver oil, etc.

4. Appropriate amount of protein.

Insufficient or excessive protein may negatively regulate calcium balance and calcium content in bone tissue. Normal intake of a certain amount of high-quality protein is helpful to the health of nursing mothers and calcium supplementation.

Food sources: eggs, milk and dairy products, soybeans and bean products, peanuts, chicken, etc.

5. Timely calcium supplementation.

Calcium supplementation should not only be appropriate, but also timely. The best time to supplement calcium is after meals and before going to bed, and it is best to supplement calcium at night. Calcium has a calming effect and can help you sleep. It is best to supplement calcium half an hour after dinner, because the blood calcium concentration is the lowest in the middle of the night and in the morning, which is the most suitable for calcium supplementation.

6. Food recommendation for calcium supplementation

(1) Milk and dairy products

Milk has always been the first choice for calcium supplementation at all ages. Milk contains high calcium, and some of it is easily absorbed and utilized by people. And according to the research report of the University of Pittsburgh. Pyrroloquinoline benzoquinone in milk can also prevent nerve damage caused by excessive calcium.

(2) Beans and bean products

In addition to being rich in protein, bean products also contain minerals such as calcium and iron needed by human body. Soybeans, tofu and other bean products are good calcium supplements at home.

(3) Milk and dairy products

Milk powder, yogurt, cheese and other dairy products are also calcium-rich foods, and you can eat them often if you want to supplement calcium.

(4) seafood

The champions of calcium content in seafood are kelp and shrimp. Kelp and shrimp are rich in calcium, which can effectively prevent calcium deficiency in human body. It should be noted that dried kelp should not be soaked for a long time, so as not to dissolve all the nutrients in kelp.

(5) Fruit

Fruits, like oranges, are rich in vitamin C and calcium, especially the cellulose in fresh oranges, which can help the human body absorb the nutrients in oranges to the maximum extent.

(6) vegetables

Vegetables rich in calcium include coriander, celery, mustard, broccoli and spinach. Calcium supplementation may wish to eat more of these vegetables, which can not only supplement calcium but also meet the body's demand for vitamins.

There are many foods that supplement calcium, so we should not only step up calcium supplementation,

Also pay attention to prevent calcium loss. Usually, we should pay attention to vitamin D supplementation and strengthen exercise.