Munch On Dairy-Rich Meal 2 hours Before Exercise to Reduce Risk of Bone Breaks

Consume three standard serving of dairy rich foods before exercise to make up the calcium lost through sweating. It also prevents bone mineral loss.

The Australian Institute of Sport (AIS) has found a dairy-rich meal that could counter calcium lost during exercise if it is consumed around two hours before exercise.

Athletes in low-impact sports, such as cycling, rowing and swimming, lose calcium through sweating which can weaken the bones and lead to osteoporosis later in life.

Calcium Rich Foods / Foods High in Calcium
Calcium rich foods are essential for the growth of bones and teeth. Up your calcium intake from the list of calcium-rich foods. Excellent sources of calcium include dairy products, nuts, seafood.

Head of sports nutrition at the AIS, Louise Burke, said the research backed by Dairy Australia showed the body, when seeking calcium for blood sweat, used the digesting food rather than bones.

"It stops your bones from having to dissolve a little bit, to put the calcium back into the blood stream, as to being lost from the blood sweat," said Burke.

High-impact exercise like running stimulates bone growth and the opposite is true for low-impact exercise, where the lack of weight bearing activity leads to low bone mineral density.

Calcium Supplements - Boon or Bane?
Long term calcium and vitamin D supplementation could increase the risk of cardiovascular events, especially heart attack.

The AIS suggested athletes consume three standard dairy serves before exercise.

"In one case, we have had the team chef create some breakfast recipes including cheese omelets, bircher muesli and smoothies with milk and yogurt to help athletes meet this target," Burke said.

Tamarind - The Calcium Pump
Tamarind is a tropical fruit with plenty of health benefits. Consumption of a tamarind beverage, sherbet, can easily meet the daily calcium recommendations and help keep bones and joints healthy.

Source-Medindia

Quiz on Calcium
Calcium is one of the important minerals required by the body. Though it is commonly functions to strengthen bones and teeth, small amounts of calcium are also required for other important functions in the body like muscle contraction, heart functioning and hormone secretion. Test your knowledge on calcium by taking this quiz.