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Calcium in bodybuilding. Why is it needed

I think many of us have known since childhood that we need to drink milk. And why? Because you will be healthy, I want to add (and immediately the familiar song motive plays in my head). They understand a little more erudite, because in dairy products there is calcium - a mineral that is vital for us. I, as always, will tell you from a practical point of view how this mineral helps us to build muscles, and I will also tell you what form of this substance is best absorbed, and Ill show you what calcium I drink myself.

Calcium in Bodybuilding

Hello! Today well talk with you about calcium in bodybuilding. The question is quite relevant, because calcium for athletes is extremely necessary, by the way, not only for strong bones. Ready? Chased.

The content of the article

  • Calcium in Bodybuilding
  • Calcium for Athletes
  • Why Muscle Need Calcium
  • Recommended Dosage of Calcium
  • Indications for calcium intake

o The best form and time for calcium intake

  • Calcium Slimming
  • My experience with calcium and what I take
  • findings

Calcium in Bodybuilding

Let's start with what calcium is all about.

Calcium is a MACROELEMENT that performs many functions in the human body.

For example:

1. This is the main building material for our bones.

2. Contributes to muscle contraction and the maintenance of normal neuromuscular irritability.

3. Takes part in enzymatic processes.

4. Helps normalize the menstrual cycle in women.

5. Supports heart muscle.

6. Helps strengthen immunity.

7. Blood coagulation is also dependent on the level of calcium in the body.

These are useful properties in the very first approximation.

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In fact, calcium for athletes is needed in sufficient quantities, because due to the consumption of a large amount of food containing phosphorus (chicken and turkey meat, pork, dairy products, nuts, whole grains, beans and lentils, etc.), calcium absorption is suppressed.

Calcium for Athletes

Calcium is very important for bodybuilders and people involved in sports, because:

  • This is the MOST IMPORTANT mineral that performs muscle contraction (for more details, we will deal with this a little lower).
  • An increase in muscle size and training thermogenesis (training activity) increases the need for calcium in the body.
  • Training leads to a decrease in estrogen levels, so a woman should especially carefully monitor the intake of calcium, because this circumstance reduces the absorption of calcium by the body and accelerates its loss.
  • If you greatly overestimate the recommended dosage How To Make Your Best Workout Friend Trenbolone Enanthate of calcium, this can lead to a decrease in the adsorption of iron, zinc, as well as other trace elements and minerals.

Why Muscle Need Calcium

A little higher, you and I examined what benefits calcium can bring to an athlete, but for us, the most important thing is that calcium DIRECTLY CONTRIBUTES TO REDUCING MUSCLES.

The first to prove a direct correlation of muscle contraction and calcium in the body was Sydney Ringer (English professor of medicine), who lived from 1835 to 1910.

It was S. Ringer who discovered that an isolated frog heart stops beating if calcium is not added to the washer fluid.

After this, this solution was called - Ringer's solution.

I guess I didnt start with that.

Look at how the muscles look inside.

How muscles are arranged

It is myofibrils that are responsible for the reduction of the entire muscle mass. By the way, myofibrils make up about two-thirds of the weight of all muscles in the dry residue.

Ringer tested the participation of Ca2 + ions in the regulation of muscle contraction by introducing various cations into the muscles. Of all the ions studied, only calcium caused a reduction at concentrations commensurate with the concentrations of Ca2 + observed in living things.

Further, an even more curious circumstance was discovered.

It turns out that muscles do not contract if calcium reserves are exhausted in the internal depots, and also, muscles do not contract even if ATP is added to them (adenosine tri-phosphate is the main, universal unit of our bodys energy). Roughly speaking, even if a muscle has energy for contraction, there will NOT be a contraction without calcium ions!

It's amazing!

In the picture above you can see one scary name - SARCOPLASMATIC RETICULUM (SR). No need to be scared.

The sarcoplasmic reticulum is a membrane system located inside the cell, which consists of interconnected tubules and vesicles and is located in close proximity to myofibrils.

So, as it became known that calcium ions accumulate in the sarcoplasmic reticulum, researchers began to tend to the answer that muscle contraction is initiated by Ca2 +, which are released into the sarcoplasm from the internal environment of CP tanks.

The contraction initiates calcium, which was released from the sarcoplasmic reticulum, and the surface electrical signal enters deep into the muscle fiber using T-tubes (which are also shown above).

T-tubes, in turn, form close contacts with the end tanks of the sarcoplasmic reticulum.

Therefore, as we understand it, with a low concentration of calcium in the body, our muscles cannot function normally.

Recommended Dosage of Calcium

Here are the necessary dosages that it is advisable to observe in order to be healthy and joyful from your workouts:

Plus, you need to consider that calcium absorption improves when taken simultaneously with vitamin D.

If you eat a certain amount of calcium from food, then simply subtract this amount from the total recommended dosage and take the necessary balance from the supplement.

Overdoing with calcium is also not worth it, because this can cause a variety of problems, from heart dysfunction to the development of chronic lung infection. Before taking, it is better to consult a doctor.

Remember that "there is medicine in a spoon, poison in a cup."

Indications for calcium intake

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You can try to get the necessary dosage of calcium from food, but this will be extremely problematic, so supplements are a great way out.

Here are the cases in which you just need calcium:

  • If your diet does not have enough foods containing calcium (no yogurt, cream, milk, cottage cheese, cheeses).
  • Lean, menstrual irregularities in female athletes.
  • If the calorie content of your diet is less than 2000 kcal per day.
  • Vegetarianism WITHOUT ANYTHING GOOD (i.e. without meat, milk, or anything else).
  • Osteoporosis.
  • Consumption of a large amount of protein (we consider protein supplements here).
  • Tooth decay for no apparent reason.
  • Muscle cramps.

The question immediately arises: what drugs with calcium are better to use?

The best form and time for calcium intake

There are many forms of calcium, for example, phosphate, lactate, carbonate, gluconate and others.

The best form of calcium in terms of absorption by the body is CALCIUM CITRATE. Next comes CALCIUM MALAT.

But you need to pay attention that vitamin D3 is present in the preparation, otherwise the absorption of calcium will still be lower than in similar supplements, but with this vitamin.

It is best to take calcium in the EVENING or in the afternoon, as at night there is an accelerated elimination of mineral salts from the body.

If we take calcium before bedtime or in the afternoon, it will save us from accelerated loss of calcium in the second half of the night.

By the way, note, its better not to take the entire daily dosage at a time, but divide the dose by 2 or 3 times, because it is proved that in low doses this mineral is absorbed better than in high.

Calcium Slimming

I cannot but share with you curious studies.

Some studies suggest that calcium intake, and it does not matter separately and in conjunction with other supplements, can inhibit the metabolism of adipocytes (fats) and weight gain during a high-calorie diet.

Moreover, the inclusion of calcium during a low-calorie diet (as during drying) can accelerate the metabolism of fats and maintain activity at a constant level.

A study was conducted in the framework of the Davies theory (Davies), which showed that the intake of calcium at 1000 mg per day for 4 years contributed to a total weight loss of 8 kg in subjects.

Further, in a Zemel study, it was concluded that participants taking 800 mg of calcium or 120-1300 mg of calcium lost a significant amount of weight within 24 weeks. The control group took 400-500 mg of calcium per day.

The weight of participants who took 800 mg per day compared with the control group decreased by 26-70%, and body fat by 38-64%.

These studies show a strong relationship between calcium intake and weight loss, which plays into our hands and undoubtedly pleases.

It is not necessary to take everything that is written in the research at face value, but the undoubted benefit of calcium for weight loss, in my opinion, is present.

My experience with calcium and what I take

Naturally, I also use calcium.

Over the years of testing various drugs and supplements, I have found the ideal option for myself in terms of cost, quality and benefits.

This is what the packaging looks like:

Calcium citrate

Calcium Citrate Composition

I buy on an ongoing basis Cardio for weight loss is better before or after strength training for weight loss. What is better for losing weight - strength or cardio fitness for losing weight at the MOST CHEAP PRICE at this link.

By the way, this is just CALCIUM CITRATE (the best digestible form), and even immediately with vitamin D3.

Its hard to describe my feelings, because the drug is quite difficult to feel, but blood tests showed the calcium content in the blood at reference values, which is excellent for my physical exertion.

How I took: I drank 2-3 capsules per day, mainly in the evening. The remaining need for calcium was covered from food.

By the way! I noticed a sharp feeling that to reduce muscle became less. Sometimes, during the night, it reduced one leg or some muscles contracted spontaneously. This unpleasant moment is gone.

I dont know how it affected the training, but I really like the effect.

findings

Let's summarize what I said today.

  • Calcium is a macrocell that performs many useful functions for the body and is NECESSARY for the athlete.
  • This is the MOST IMPORTANT mineral that performs muscle contraction.
  • The recommended dosage is on average from 1000 mg to 1200 mg per day.
  • It is better to take not at a time, but for 2-3 times in the afternoon.
  • The best form in terms of digestibility is CALCIUM CITRATE.

That's all for now, friends.

I hope you found this article helpful. Calcium in bodybuilding is an extremely important thing, without which the normal functioning of the body is impossible.

Drink calcium and be healthy, friends.

TAGS:
calcium intake, muscle contraction, calcium body, best form