Are you also a sports person? In fact, in addition to protein, you should pay more attention to the intake of minerals, especially calcium and magnesium. These two nutrients are closely related to muscle growth and fat reduction!
The goal of many people's exercise is to maintain a more perfect and healthy body. What everyone is most concerned about is body fat and reducing fat accumulation. In addition to controlling sugar intake, supplementing enough calcium It is the key to fat metabolism.
When the body's calcium intake is insufficient, in order to make up for the decrease in blood calcium, the body will secrete parathyroid hormone to promote the precipitation of bone calcium. However, while replenishing blood calcium, it also leads to a decrease in the efficiency of fat metabolism. Therefore,
According to the recommendation of the Ministry of Health and Welfare of the National Health Administration, the recommended intake of calcium per day is 1000 mg. However, in recent years, the national nutrition survey shows that the calcium intake of adults only reaches about 50% of the recommended amount, and there are
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Especially for men and women, the intake of calcium in the 19-44 age group is lower than that of the older age groups, which means that most of us as office workers are very deficient in calcium! In addition,
Magnesium is a less concerned mineral, but according to the survey, the average intake of 13-44 year olds is less than 70% of the recommended amount, especially the intake of girls is about 5-10% less than that of boys, which also makes
Magnesium is involved in many enzymes in the body, including: energy metabolism, nerve conduction, muscle contraction physiology, etc. Therefore,It is also a nutrient that sports groups need to pay great attention to.
A lack of magnesium can easily cause muscle tension and even lead to convulsions, greatly reducing the effectiveness of exercise. In addition, magnesium may aid in muscle recovery after exercise; study finds
The same study also found that 500 mg of magnesium ions a day can reduce muscle soreness after exercise, and if we can supplement enough magnesium ions, we can make exercise easier and longer.
In addition, it is indispensable for office workers who are pressed for time and pressure every day!
In the diet, wait, a cup of fresh milk provides about 200-400 mg of calcium, which can meet 20-40% of our recommended daily amount. Therefore, the National Health Administration recommends a glass of milk every morning and evening to make up for the lack of calcium intake; it is difficult for vegans to get enough from their diet, and it is recommended to take additional supplements.
According to the recommendation of the National Health Service of the Ministry of Health and Welfare, the daily intake of magnesium per person is 380 mg for adult men and 320 mg for women.
For example, but modern people's diet is too refined, it is difficult to supplement a sufficient amount of magnesium, it is recommended that special attention should be paid to the diet, including these foods to help supplement magnesium ions!
Actually, not only sports people, but also ordinary people need to supplement calcium and magnesium through their diet.Incorporate whole grains, nuts, and dairy products. However, if you eat out for a long time and your diet cannot be controlled, you can also choose supplements to quickly make up for the deficiencies in your diet. When choosing, you must read the ingredient labels and choose the supplements that best meet your needs, which can help you supplement enough calcium and magnesium. , but also enhance sports performance and fat loss efficiency.
◎ This article is from / Good Food Class ◎ Written by / Yang Zhexiong Sports Nutritionist ◎ Image source/Provided by Dazhi Image/shutterstock
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