Intense resistance training is designed to strengthen the physical structure, especially bones. However, these regimens can drain you of large quantities of calcium through sweating. This deprives the bones of calcium and weakens them. How, then, can calcium supplements help individuals doing strength-training when calcium escapes through profuse sweating?

The problem with athletes is that their intense physical activity causes perspiration, which depletes their calcium. The bone releases some of its calcium to replenish the perspired mineral. In the long-term, this causes bone loss.

A research study shows that the key could be in the proper timing of calcium intake. The study had men between 18 and 45 years old take calcium and vitamin D supplements. The first group was given the supplements 30 minutes before a simulated cycling exercise. The second group was given the same supplements 1 hour after the exercise. When their blood calcium levels were measured, it was found that while both groups experienced reduction in calcium level, the first group experienced less decrease.

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This study shows that taking between 500 and 1000 mg of calcium with 400 to 2000 IU of vitamin D3, are most beneficial if taken at least 30 minutes before exercise. Don’t overdose on the pills, and instead take natural calcium boosters, such as collards and kale, salmon and soy.