Most of the body's supply of calcium—weighing 2-3 pounds— is found in our bones and teeth. The remainder is found in ihe soft tissues of organs such as the liver, stomach, and intestines and in liui miiAcl« 1 >ne 1.1 ihe greatest benefit-«! J gained I rum ,»n increased tninl,c ol calcium supplements was ihe prevention of cramp' . ripccudly during cinnjielilioii. I discovered Lhc same '.vus true for other bodybuilders. Whenever 1 entered a contest and saw nnc ol ihcrti having n problem with ramps. I gave him calcium supplements, In must cases his condition noi only improved dramatic alls bu: disappeared enviek. Anoihor important benefit provided b\ ealeium i* relieving ihr wangled nervvs and tension sultered hs every coutestanl getting rends to wulk onstage I i i^eialls lake 3 4 mg nf calcium daily lor several week?, before competing and 4,000 on the big day.
Functions In addition to the essential function of calcium in muscle contra l nun ¡ind relaxation, n is iCQUired to activate n number oj eti/ymcs needed to produc* A. 1 lor energy and io hre.ik down piiiteiu molecules Calcium also -ervex ns one <>1 ihe aeL-m nccfiisary lor blood dolling arid releasing a numbci of luoniunts inro ihe bodj »yutem* Working nt^erhcr wiih magne-iium. it promdicR cardiovascular health; working with phiwpho-nr'„ ii mm n tit ms it nine boot'. and teeth. Its rate of absorption N inuiNis .1 iiy vitamin PdiheHrom your dieiary intake or from the sun. Lactose, or milk sugar, will also increase absorption of calcium.
I tendency vympinm* I li irneio can occur when hard pliys i. al'.u. k Is doiiL nicMieiii hrai In -auli i .!-.■ h asy swenlmgcan
■hi- e oi ovn 100 nip u( ea| ii one tli»ui I'euple svnh hv|un!l>' miu nun al n suf1 a ■ fun ihcy thould chcck with their physicians before increasing supplementary intakes of calcium
Extreme nervousness, a slow pulse, pains in the joints, and cramps lire lIll- main iymplums of a deficiency.
Foods iImI il»lri>v or Hmil absorption of l'jIcIuiii Excessive quantities of stiiu rated fai. chocolate, spinach, heel iops and rlmharb destroy calcium or limit 11 ■ absorption. Vcpeiafians ■ hould Ih- i wait1 I hat ihe phyi n acid eOntEiiniid in the hrnn ni llu:;i1s tun be dcitiueiive to calcium when cereal is u majcu r:■ iri their dietary in lake. A deficiency ol vitamin 13 inhibits the itbsorption i.i I calcium si^nifieiintly.
laitrfh Ait In niL'h Hie iiiiL'.i ol phosphorus hi calcium * tumid be appinximately ime in mc. ,nhlclt'> and inhere In- excrete rcgularl> mid ¡ire in jpnd IhmIiH ii increase iheh daily mtnl e ul MippltimcniA provided their supply of vitamin D is adequate.
Snmc people may gel kidney stones from mcgadnw.s of mineral.
l'rnecssing effects Minimize loss of calcium in vegetables by leaving them in large pieces and cooking with steam or a small ami uinl ui water.
H«1 vnuccs Rluck.Mrup niu liases. Llieese, bone meal, huLgui 11 on i t>ieeM:. one ot I he Lop sources n i calciim ts high in fat, which causes -i loss ol del nitinri I herclnre. bodybuilders may-want to choose other sources of calcium.
Aniftiai Bones i>: meat and fiih, caviar. ice erearn. milk, oysters, yogurt.
Grains, hi/jsmA Almonds. Brazil hUli, filbciu hazelnuts, so frewi ilour.
Ve-grinhti-?. Collard leaves, kale, spinach, turnip greens.
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How to properly fuel your body before and after your workouts, with the right nutrients and in the right way, for maximum results week after week! Find out why protein and hardwork is not enough...and why your results will suffer unless you add these other 5 foods to your muscle-building plan.