Calcium (Ca) and sports

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Calcium is the most abundant mineral in the body. It accounts for approximately 1.8% of the body weight, knowing that 99% of calcium is found in the skeleton and teeth.

Where to find calcium?

Calcium is found in dairy products, seafood, green vegetables, mineral water, dried fruits and legumes.

Calcium and sports

Calcium has various functions essential to endurance athletes: it is involved in the skeleton rigidity and strength. 1% of the calcium is outside the bone and plays, among others, a role in the contractility, a key function for athletes as it results in muscle contraction.

Needs in calcium

The needs amount to 900mg/day for adults.

In order to optimise the amount of calcium in the body, you need to ensure an adequate intake of this mineral while promoting its assimilation and reducing its loss.

Athletes should include at least 3 portions of calcium-rich foods in their daily diet.

  • Factors promoting calcium assimilation: vitamin D, prebiotics, calcium ration spread throughout the day.
  • Factors reducing calcium assimilation: Oxalic acid (rhubarb, spinach, parsley, watercress), phosphorus (sodas), coffee
  • Factors reducing calcium loss: diet rich in fruits and vegetables, calcium-rich ration, potassium-rich ration.
  • Factors promoting calcium loss: acidifying diet, excessive animal protein intake and too much salt in the diet.

Detailed information about:

Marie Fauchille
Dietician | Nutritionist
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