Calcium is more than just a bone builder

Most people know how important calcium is for bones. But do you know what other functions calcium has in the body besides building and maintaining bone density? Calcium, with the help of phosphorus, vitamins D and weight bearing exercises work together by building and preserving bone density. Calcium also works by helping to create acetylcholine, which is a neurotransmitter. Calcium also plays a role in contracting and relaxing muscles as wells as being a catalyst in blood clotting and other cellular activity. Sources of calcium include: dairy, Salmon, sardines, clams and oysters. Calcium can also be found in vegetable sources such as greens, broccoli, cauliflower, legumes, tofu, black strap molasses and dried fruit. Other sources of calcium include, fortified orange juice as well as cereals. Adults should aim to get 1000-1200mg a day and people who are at risk for osteoporosis may need 1500mg a day.

Can Carb Loading Increase Your Endurance

During physical activity your muscles are fueled by sugar that is stored in your muscles in the form of glycogen. Many athletes like to "carbo load" several days before an athletic event that will require long term energy such as a marathon. The theory behind carbo loading is it allows your muscles to store large amounts of glycogen to fuel your muscles with the much needed energy for the prolonged event. Day one of carbo loading starts with a tough workout to drain the muscles of glycogen. The following three days are used to further deplete the muscles of glycogen. This is done by following a high protein and high fat diet. In the last three days prior to the big event the individual will increase carbohydrate intake but reduce exercise. This will allow the muscles to fill with a greater amount of glycogen than before.

Carb loading can be successful. But keep in mind the days that your following a lower carbohydrate diet you still need to make wise choices regarding your sources of protein and fat. For example, try to stick with lean sources of protein that contain low amounts of saturated fats. And your source of fat should still come from sources that are high in mono and polyunsaturated fat.