Bone health, hormones and performance: understanding calcium
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Why is calcium more than just a bone mineral for athletes?
Welcome back to Unlocking Performance, the Ministry Podcast. Hello, I'm Robert Gorgosch, nutritionist and performance coach. Today we're talking about calcium. The most abundant mineral in the human body. Calcium is important because it plays a critical role in both structural and metabolic functions. Approximately ninety-nine percent of calcium is stored in bones and teeth. It provides structural integrity. Bone is a dynamic tissue constantly breaking down and rebuilding. The balance between these processes determines bone health across your lifespan. In athletes, particularly those exposed to intense or repeated training without sufficient recovery, bone breakdown may exceed formation. leading to decreased bone mineral density and increased injury risk.
The remaining one percent of calcium supports key physiological processes such as muscle contraction,
How does low calcium intake influence fat metabolism and hormone levels?
Nerve transmission, hormone secretion, blood clotting, and cardiovascular regulation. Newer research shows That calcium also has an influence on fat metabolism. When calcium intake is low Calcium flows more readily into fat cells. And the calcium level and the blood drops. This triggers the release of larger quantities of calcitriol, the active form of vitamin D three, and parathyroid hormones in order to mobilize new calcium. As a result of these high hormone concentrations, Fat storage in fat cells is promoted. And fat burning is inhibited. On the other hand, When sufficient calcium is ingested through diet
What daily calcium requirements should athletes consider and why?
The opposite effect occurs. Calcitriol and parathyroid hormones are suppressed. The body stores less fat. And fat breakdown is enhanced. Calcium requirements for athletes are generally similar to those of the general population. For example, around one thousand milligrams per day for most adults. However, athletes must consider additional factors such as Energy availability Vitamin D status Calcium losses through sweat. And hormonal balance. There's no strong evidence that exercise alone increases calcium requirements.
Which athlete groups are at higher risk for calcium deficiency and bone loss?
But acute calcium losses during exercise. Possible through sweat. may temporarily increase reabsorption of calcium from your bones. Consuming enough calcium before or after exercising May help counter this effect. and protect bone health. Even small amounts during exercise might be helpful. There are certain athlete groups That are at a higher risk of inadequate calcium intake and poor bone health. Such athletes would be Athletes with low energy availability, individuals with restricted diets, for example vegan diets without fortified foods, athletes with gastrointestinal disorders affecting absorption. Female athletes with menstrual dysfunction.
How can timing of calcium intake around workouts protect bone health?
Athletes with relative energy deficiency in sport, also known as red S. And athletes with very high intake of oxalates, fetates or protein, which reduce calcium absorption or increase losses. Low calcium intake combined with hormonal disturbances. significantly increases the risk of stress fractures in the short term. and osteoporosis in the long term. The majority of calcium intake in Western diets comes from dairy products, but other sources include fortified plant based milks and cereals, tofu and legumes and Fish with bones, for example can salmon. And nuts and green vegetables. However, calcium absorption varies depending on food composition. Foods high in oxalates or phytates, for example spinach.
Whole unfermented grains. And our seeds may reduce absorption.
When is calcium supplementation appropriate for performance and recovery?
Calcium is essential for maintaining bone health and supporting multiple physiological functions relevant to athletic performance. While most athletes can meet their needs through diet, There are certain athletes with an increased risk of deficiency. Supplementation can be beneficial in specific cases, but should be individualized, evidence based, and guided by professionals.
Ultimately, calcium intake should be considered as part of a broader strategy, including nutrition, training, and overall health management. In our next episode we'll talk about iron. A trace element that is extremely important for sports performance and how too much or too little can create problems.
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Chapters
6 chapters
1
Why is calcium more than just a bone mineral for athletes?
0:03–1:05
2
How does low calcium intake influence fat metabolism and hormone levels?
1:05–1:53
3
What daily calcium requirements should athletes consider and why?
1:53–2:32
4
Which athlete groups are at higher risk for calcium deficiency and bone loss?
2:32–3:22
5
How can timing of calcium intake around workouts protect bone health?
3:22–4:21
6
When is calcium supplementation appropriate for performance and recovery?
4:21–5:15
Speakers
1 identifiedMore from UNLOCKING PERFORMANCE
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