As a result of their intense training regimen, wrestlers must be concerned with their calcium intake. Athletes, such as those who compete in wrestling, tend to sweat quite heavily and as a result lose more essential vitamins and minerals then athletes involved in less active sports. Wrestlers should be vigilant in, at the very least, meeting the recommended daily calcium requirements.
Roles
Calcium is your body's most abundant mineral and is involved in numerous physiologic activities. Calcium is an essential component of your bones and teeth. Without calcium, your muscles could not contract, nerve transmissions would be inhibited, your blood would not be able to clot properly and enzymes would be prevented from fulfilling their functions. The biological actions of calcium are important for wrestlers to perform to the best of their ability.
Calcium Requirements
In an effort to qualify for a particular category, many wrestlers attempt to lose weight rapidly. Much of this loss of weight tends to be in the form of water, which can cause dehydration. Dehydration will result in a depletion of your body's essential nutrients, calcium included, placing a strain on your body. According to National Academy of Sciences 2004 statistics, the recommended daily requirement for calcium is 1,000 mg per day.
Absorption
On average, an adult will only absorb approximately 30 percent of the calcium they consume. This means that the supply of calcium, via food and supplements, needs to be constant. In conjunction, calcium is only absorbed when vitamin D is present. The National Academy of Sciences 2004 chart, recommends a vitamin D intake of 5 mcg daily.
Food Sources
Most of the calcium you need can be obtained from the food you eat. Calcium is found in milk and milk products, broccoli, beans, breakfast cereals and bread. Vitamin D can be found in fish, eggs, mushrooms, milk and milk products. Vitamin D is also known as the sunshine vitamin. Your body is able to produce vitamin D when it is exposed to sunlight. Both vitamin D and calcium can also be obtained through supplementation.
References
- "Sports Nutrition"; Marie Dunford; 2006
- "Understanding Nutrition"; Eleanor Noss Whitney and Sharon Rady Rolfes; 2002
- "Fitness and Health"; Brian Sharkey; 2002
- "Nutrition Now"; Judith Brown; 2002
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