It’s no secret that calcium plays an important role in the growth and strengthening of bone tissue. But this is not its only property: calcium is involved in muscle contraction by regulating nerve impulses, and hence its effect on the heart muscle follows. Due to the importance of calcium for bone and muscle tissues, we can conclude that this mineral is important for the athlete’s body.

What can lead to a lack of calcium in the body? Well, first of all, people who break something often tend to suffer from osteoporosis, which can be catalyzed by a lack of calcium. Signs of calcium deficiency are brittle bones, brittle nails and hair, and tooth decay. Since calcium is responsible for the sensitivity of muscles to nerve impulses, its deficiency can lead to muscle spasms and cramps. Possible failure of the heart rhythm, tk. calcium regulates the transmission of nerve impulses to the heart muscle too.

But everything should be in moderation and, in addition to a lack of calcium, its excess is also possible. Most often, the reason for this is not the consumption of a large amount of calcium-rich foods, but some kind of pathology, for example: increased function of the parathyroid glands (hyperparathyroidism), the presence of a malignant tumor. Due to the excess of this mineral in the body, it is possible to disrupt the functioning of the kidneys, the formation of stones. Calcium also leaches magnesium, which is necessary to relax nerve cells, so an excess of calcium leads to a lack of magnesium and, consequently, severe muscle spasms.

The average person’s need for calcium is about 800 mg per day. Due to the accelerated biochemical processes in the muscles, athletes need about 1200 mg per day. Vitamin D contributes very well to the absorption of this mineral, especially for people taking calcium in the form of dietary supplements and preparations. Dairy products and fish are recommended as the main sources of calcium. Some plant foods, such as sesame, contain a very large amount of this mineral, but this calcium contains impurities of salts, which makes it difficult to digest. Therefore, as a source of calcium, it is recommended to use animal products that are rich in vitamin D.