Fitness- Gym goers and sports Athletes

1. Diseases/Condition description
Gym goers & sports athletes- Gym goers are the people who exercise hard at the Gym
testing their own strength and athletes are people who are into running, cycling and other
strength and stamina based sports as well as competing in professional sports competitions.
They require other nutrients and minerals like calcium on day to day basis because it plays a
vital role in the high-energy muscular contraction that takes place each and every time you
lift a weight or do resistance training and also in perspiration. (The process of losing calcium
and trace minerals from sweating)

2. Seriousness level

Facts:

I. Bone is a living tissue that is constantly breaking down and being replaced.
Throughout life, your body balances the loss of bone with the creation of new bone.
You reach your highest bone mass (size and strength) at about age 30, usually
between ages 20 to 25. After that, you begin to lose bone mass.

II. From a sports perspective, trace amounts of calcium can be lost in sweat (especially
in long-distance races in warm environments) and adequate calcium is required to
promote bone growth in the young skeleton (30 years or younger) and bone
maintenance in the aging skeleton (over 30). Consider the impact your activities have
on your bones – if you want to continue to run far and lift strong, you should be
getting adequate calcium.

III. Calcium also plays a vital role in the high-energy muscular contraction that takes
place each and every time you lift a weight or do resistance training.

IV. This phenomenon- “Perspiration” in which calcium is freed up from the bones in
order to replenish amounts of the mineral that get pumped out as you perspire—has
been observed in competitive road cyclists, runners, and basketball players.

V. Taking calcium supplements before exercising is more effective and helps with
perspiration.
Trends:

I. Fitness Enthusiast are looking for healthy, fast way to fulfil their diet requirements
and are most willing to use supplements for better results.
II. Average spending in the sector is $350 to $400 annually and the market size is
estimated to grow to $6 billion by 2030.
III. Gym Goers/ Fitness Enthusiast consult their Trainers first, before taking any
supplement.
IV. International surveys found that two-thirds of 3,887 adult and adolescent elite
track and field athletes participating in world-championship competitions took
one or more dietary supplements containing such ingredients as vitamins,
minerals, creatine, caffeine, and amino acids. Supplement use increased with
age and was significantly more common among women than men.

Awareness:

People in India have very low calcium intake — less than 400 mg a day.

This may be the most important nutrient for an athlete. In a survey of more than 10,000
male and female athletes ages 7 to 50, fewer than half consumed 1,000 mg of calcium daily.

For female athletes, calcium intake is of particular concern. Excessive training—more than
seven hours per week—may cause hormonal declines in young girls that can stop
menstruation. This hormonal decline also compromises bone formation, possibly leading to
premature, irreversible osteoporosis. [2] Recent research shows that male endurance
athletes of all ages experience testosterone deficits.

https://chiro.org/nutrition/FULL/Essential_Nutrients_for_Endurance_Athletes.shtml

https://indianexpress.com/article/lifestyle/health/indians-consume-less-than-400-mg-
calcium-a-day-report4898110/

Main issues/Problems faced:

a) Physical discomfort:
Working out, especially if you haven’t done it in a long time, is going to be uncomfortable.
You’re going to strain, stretch, and fatigue muscles that may not have been activated in
quite a while.
b) Exhaustion:
Heads up for gym newcomers: You’re going to be tired. Not just grabbing your knees,
sucking wind after getting off of the treadmill kind of tired. If you’re exercising hard and
 dieting properly — you’re probably going to sleep like a log and feel pretty tired during the
day. Your body is changing, and using energy differently.
c) Crippling soreness:
When you first get started, you should fully expect to be sore in the days following your
workouts. You may end up being shockingly sore — like, you won’t want to get out of bed.
But it’s natural and merely your body going through the recovery process.
https://www.cheatsheet.com/health-fitness/challenges-fitness-newbies-experience-at-the-
gym.html

d) Exercising Too Much:

Over-exercising will just fatigue you and drain your hormone levels. Aim for an
exercise routine that activates your muscles but doesn’t go on for hours. Intense, long
lasting exercise tends to leave you craving for easy calories. High intensity
intermittent cardio is a great method to lean out your physique without fatigue.

e) Stress:

Stress, depression, or anything that is taking up a lot of your emotional energy will
easily ruin any weight loss or fitness goals you have. Your adrenal glands will get fatigued
and you will find yourself unable to muster the energy for your daily exercise routine. Try
and find out what’s bothering you and eliminate the source of stress. This is a main reason a
lot of people have trouble with getting fit.

https://digitalhealthbuzz.com/6-common-challenges-people-face-when-getting-fit/

f) Nausea:

The reasons: Blood outflow from the stomach and shaking of the internal organs can cause
some unpleasant sensations in the stomach.

What to do? Don't eat a lot of fiber on the days when you have a workout. And even better,
memorize which food causes the sensation, and try not to eat it before you go to the gym. If you feel
nauseated, take a few sips of water or a sports drink. You can even drink some soda. Eating candy or
chewing gum can also be a good way to increase the level of glucose in your blood.

g) Dizziness:

The reasons: A sudden flow of blood to the legs, overheating, or stopping an exercise.

What to do? Don't forget to warm up before training and to stretch afterward. You can rest by
sitting between the exercises — the blood flows to the heart anyway. In order to prevent fainting
and possible injuries, we recommend that you sit down if you feel unwell or even lie down to ensure
the blood flows to your head.

h) Bruises:
 The reasons: Weak vessels, bad diet, and injuries.

 What to do? Be more careful during workouts, don’t have overly intensive training
sessions, and eat more foods rich in vitamin C. The best thing you can do is see a doctor who
can recommend which exercises you should avoid

i) Pain in the sides/abdomen:

 The reasons: Short-term stomach ache (ETAP) is common when people run without
warming up first. The blood flow intensifies, and the blood goes from the internal organs to
the muscles, but it doesn't happen evenly. The liver and spleen are overflowed with the
blood and press on their own walls.
 What to do? Stop or slow down. Even when running, you can take a breath, press the
painful area, and let it go when you breathe out. This will make the blood go faster. Always
watch your breath when running.

j) Delayed onset muscle soreness(DOMS):

 The reasons: The syndrome of Delayed Onset Muscle Soreness (DOMS) starts 24-72 hours
after a training session that was much more intensive than usual or was done after a long
break. The syndrome is caused by microinjuries and the metabolism products in the muscles.
This may lead to pain in the entire body or just the area that was trained. Some people even
have tremors (sometimes so bad that it's hard to get up).

What to do? Despite the pain, try to move more, and drink a lot of water to get the toxins
out of your body as fast as possible. Massage can be very helpful too.
https://brightside.me/inspiration-health/12-side-effects-of-workouts-that-we-face-in-the-
gym-434810/

k) Perspiration:

This phenomenon - Perspiration in which calcium is freed up from the bones in order to
replenish amounts of the mineral that get pumped out as you perspire—has been observed
in competitive road cyclists, runners, and basketball players.
https://www.mensjournal.com/food-drink/can-calcium-supplements-protect-against-
exercise-related-bone-loss/

From a sports perspective, trace amounts of calcium can be lost in sweat (especially in long-
distance races in warm environments) and adequate calcium is required to promote bone
growth in the young skeleton (30 years or younger) and bone maintenance in the aging
skeleton (over 30). Consider the impact your activities have on your bones – if you want to
continue to run far and lift strong, you should be getting adequate calcium.
https://www.hss.edu/playbook/why-calcium-matters-for-sports-and-where-to-get-it/
Deficiency Issues:

1. Muscle cramps

Muscle cramps are also early symptoms of calcium deficiency. A single muscle cramp may
not be alarming, but if you are experiencing quite a few cramps in a day, there is a chance it
may be a calcium related deficiency you are dealing with. Calcium deficiency leads to muscle
tenderness, contraction and overall discomfort as this mineral helps in moving your muscles.

2. High blood pressure

According to studies, calcium intake has been associated with lowering high blood pressure.
Calcium basically helps blood vessels contract and expand; it also aids the transmission of
signals in nerves and cells. Low calcium levels help maintain sodium balance, further help in
regulating blood pressure levels

3. Insomnia:

Calcium causes the release of melatonin, which is needed for a sound sleep. If you are
calcium deficient, the body may not be able to release the required amount, leaving
you restless through the night. Ensure that your calcium intake every day is on point.

4. Poor bone density:

Calcium deficiency may lead to brittle bones leading to fractures and severe
conditions like rickets and osteoporosis. 99 percent of the calcium is stored in the
bones and one percent that remains is carried in the blood stream. With the deficiency,
bones tend to release the mineral, making them brittle and weak causing such severe
conditions. Therefore, it is important to load up on enough calcium for the day.
https://food.ndtv.com/food-drinks/7-signs-you-are-calcium-deficient-
muscle-cramps-insomnia-and-more-1794893
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3. Current treatment pathway and drugs used

A moderate exercise bout can induce an acute rise in fractional Ca absorption. Moreover,
even in endurance-trained young men a moderate exercise bout acutely decreases bone
collagen formation, while the physiologic fluctuations of the bone re-absorption marker CTx
remain unaffected.
https://pubmed.ncbi.nlm.nih.gov/12395212/

Calcium absorption:
Key Factors

Here are key factors that can affect how well your body is able to absorb the calcium you take
in.

 A diet high in phytic acid — Found in the bran coating of whole grains, phytic acid binds
calcium and other minerals, making them insoluble and not absorbable in the intestines.
Your calcium then passes out of the body without being absorbed. If you typically consume a
lot of whole-grain bread and cereal, you may want to try calcium-fortified products.
 High levels of sodium — Excessive salt can interfere with calcium absorption. Read more
about salt and the health of your bones.
 Insufficient vitamin D — Vitamin D is critical to regulating calcium absorption.
 Coffee (and tea) consumption — The caffeine in coffee, tea, as well as most sodas acts as a
mild diuretic, so that valuable calcium is excreted before the body can make use of it.
Consuming these drinks in small quantities is relatively harmless, but excessive use can lead
to reduced absorption.
 Smoking — Studies of smokers show reduced bone mass. The reason is not well understood,
but it appears that smoking interferes with the absorption of calcium in the intestines.
PLEASE STOP SMOKING.
 Celiac Disease — This health condition is an inherited autoimmune disease characterized by
gluten intolerance. It often goes undiagnosed in both children and adults. Celiac disease
changes the lining of the intestine and impacts absorption of fat-soluble vitamins and
minerals, such as vitamin D and calcium. If you have celiac disease, it is a significant risk
factor for osteoporosis. 

https://americanbonehealth.org/nutrition/key-factor-for-absorbing-calcium/

4. Natural Treatment

Food for energy

Starchy and other forms of carbohydrate provide a source of energy for your body to perform
at its best, no matter what your sport or activity.

In general, the more you exercise, the more carbohydrate you need to include in your daily
meals and around exercise.

A demanding exercise regime will use up your stored energy from carbohydrate quickly, so
include some carbohydrate in most of your meals.

A diet low in carbohydrate can lead to a lack of energy during exercise, loss of concentration,
and delayed recovery.

If you want a lower carbohydrate diet for your sport, you should get specialist advice.

Healthy sources of carbohydrate include:

 wholegrain bread
 wholegrain breakfast cereals (including some cereal bars)
 brown rice
  wholewheat pasta
 potatoes (with skins on)
 fruit, including dried and tinned fruit

Food for muscles

Eating protein-rich foods alone will not build big muscles.

Muscle is gained through a combination of muscle-strengthening exercise, and a diet that

contains protein and sufficient energy from a balance of carbohydrates and fats.

Not all the protein you eat is used to build new muscle. If you eat too much protein, the
excess will be used mostly for energy once your body has what it needs for muscle repair.

Most fitness enthusiasts can get enough protein from a healthy, varied diet without having to
increase their protein intake significantly.

Healthy sources of protein:

 beans, peas and lentils

 cheese, yoghurt and milk
 fish, including oily fish like salmon or mackerel
 eggs
 tofu, tempeh and other plant-based meat-alternatives
 lean cuts of meat and mince
 chicken and other poultry

A source of protein should be included at most mealtimes to optimise muscle building.

Taking in protein before and after a workout has been shown to help kickstart the muscle
repair process.

Training protein snacks:

 milk of all types – but lower-fat types contain less energy

 unsweetened soy drink
 natural dairy yoghurt of all types – including Greek yoghurt and kefir
 soy yoghurt and other plant-based alternatives
 unsalted mixed nuts and seeds
 unsweetened dried fruit
 boiled eggs
 hummus with carrot and celery sticks

Foods to Focus On

The foods you eat don’t need to differ between the bulking and cutting phase — usually, it’s
the amounts that do.

Foods to eat include (7Trusted Source):

  Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast,
salmon, tilapia and cod.
 Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
 Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
 Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
 Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
 Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber,
zucchini, asparagus, peppers and mushrooms.
 Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
 Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.
 Oils: Olive oil, flaxseed oil and avocado oil.

Foods to Limit

While you should include a variety of foods in your diet, there are some you should limit.

These include:

 Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if
you consume it in excess (8Trusted Source).
 Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars
include candy, cookies, doughnuts, ice cream, cake and sugar-sweetened beverages, such as
soda and sports drinks(5Trusted Source).
 Deep-fried foods: These may promote inflammation and — when consumed in excess —
disease. Examples include fried fish, french fries, onion rings, chicken strips and cheese curds
(9Trusted Source).

In addition to limiting these, you may also want to avoid certain foods before going to the
gym that can slow digestion and cause stomach upset during your workout.

These include:

 High-fat foods: High-fat meats, buttery foods and heavy sauces or creams.
 High-fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower.
 Carbonated beverages: Sparkling water or diet soda.

https://www.healthline.com/nutrition/bodybuilding-meal-plan#foods-to-eat-and-avoid

A multi-vitamin and mineral supplement may be helpful if you’re limiting your calorie intake
in an effort to reduce body fat during your cutting phase.the multi-vitamin can be all in 100%
natural multi-vitamin that is Calgal XT.
 5. Special recipe (What and why)

The recommended daily allowances (RDA) for calcium are:

Boys 9-18: 1300 mg

Girls 9-18: 1300 mg

Athletes should monitor their calcium intake. Dairy foods can supply the required
amounts unless sensitivities exclude them from the diet. But a diet without dairy
foods requires supplements. All athletes should make sure they get 1,200 to 1,500 mg
of calcium daily from food or supplements. Drinking a cup of skim milk, for example,
provides about 300 mg of calcium.

https://chiro.org/nutrition/FULL/Essential_Nutrients_for_Endurance_Athletes.shtml

 Deficiency trend

Many people are at an increased risk for calcium deficiency as they age. This deficiency may
be due to a variety of factors, including:

 poor calcium intake over a long period of time, especially in childhood

 medications that may decrease calcium absorption
 dietary intolerance to foods rich in calcium
 hormonal changes, especially in women
 certain genetic factors
It’s important to ensure proper calcium intake at all ages.

causes of hypocalcemia include malnutrition and malabsorption. Malnutrition is when you’re

not getting enough nutrients, while malabsorption is when your body can’t absorb the
vitamins and minerals you need from the food you eat. Additional causes include:

 low levels of vitamin D, which makes it harder to absorb calcium

 medications, such phenytoin, phenobarbital, rifampin, corticosteroids, and drugs used to
treat elevated calcium levels
 pancreatitis
 hypermagnesemia and hypomagnesemia
 hyperphosphatemia
 septic shock
 massive blood transfusions
 renal failure
 certain chemotherapy drugs
 “Hungry bone syndrome,” which may occur after surgery for hyperparathyroidism
 removal of parathyroid gland tissue as part of surgery to remove the thyroid gland

Calcium deficiency won’t produce short-term symptoms because the body maintains calcium levels
by taking it directly from the bones. But long-term low levels of calcium can have serious effects.

Early stage calcium deficiency may not cause any symptoms. However, symptoms will
develop as the condition progresses.

Severe symptoms of hypocalcemia include:

 confusion or memory loss

 muscle spasms
 numbness and tingling in the hands, feet, and face
 depression
 hallucinations
 muscle cramps
 weak and brittle nails
 easy fracturing of the bones

Calcium deficiencies can affect all parts of the body, resulting in weak nails, slower hair
growth, and fragile, thin skin.

 Compound insights

Gym goers and sports athletes:

a) Bone is a living tissue that is constantly breaking down and being replaced.
Throughout life, your body balances the loss of bone with the creation of new bone.
You reach your highest bone mass (size and strength) at about age 30, usually
between ages 20 to 25. After that, you begin to lose bone mass.
b) studies warn that people who exercise vigorously need to get proper amounts of
calcium -- 1,000 to 1,600 mg a day -- to ensure that enough calcium is available for
the bones to build density.
c) From a sports perspective, trace amounts of calcium can be lost in sweat (especially
in long-distance races in warm environments) and adequate calcium is required to
promote bone growth in the young skeleton (30 years or younger) and bone
maintenance in the aging skeleton (over 30). Consider the impact your activities have
on your bones – if you want to continue to run far and lift strong, you should be
getting adequate calcium.
d) For every hour of exercise you do, add 200 mg more calcium that day.
e) Calcium also plays a vital role in the high-energy muscular contraction that takes
place each and every time you lift a weight or do resistance training.
f) calcium supplement taken before exercising is more effective and helps with
perspiration.

 Benefits for all segments

Gym goers:
a) It plays important roles in muscle contraction, nervous system function,
stabilization of blood pressure, blood clotting and secretion of hormones. It
also contributes to normal brain function and helps maintain a regular heartbeat.
b) Ensuring you have plenty of calcium in your diet will ensure you have strong bones,
and strong bones are important at the gym. The last thing you want is a broken or
fractured bone from working out.
c) Calcium is one of those underappreciated workhorses of the body. It stabilizes blood
pressure, promotes blood clotting, maintains brain function, promotes insulin
sensitivity, and even helps your muscles contract.
d) studies warn that people who exercise vigorously need to get proper
amounts of calcium -- 1,000 to 1,600 mg a day -- to ensure that enough
calcium is available for the bones to build density.
e) From a sports perspective, trace amounts of calcium can be lost in sweat
(especially in long-distance races in warm environments) and adequate
calcium is required to promote bone growth in the young skeleton (30 years
or younger) and bone maintenance in the aging skeleton (over 30). Consider
the impact your activities have on your bones – if you want to continue to run
far and lift strong, you should be getting adequate calcium.
f) Calcium is as important as protein for gym goers/Strong bones are as
important as building strong bones for athletes
g) calcium supplement taken before exercising is more effective and helps with
perspiration.
h) Easy to Digest.

Working professionals:
a) 1,500–1,700 mg/day Ca is advised to minimize bone loss
during weight-loss regimes (IOM, 2006a).
b) Around 99% of the calcium in the human body is in the bones and teeth.
Calcium is essential for the development, growth, and maintenance of bone.
c) lower blood pressure in young people
d) improved cholesterol values
e) Calcium’s role in muscle function includes maintaining the action of the
heart muscle. Calcium relaxes the smooth muscle that surrounds blood
vessels. Various studies have indicated a possible link between high
consumption of calcium and lower blood pressure.
f) many rock-based calcium supplements can slow down the rate of bone loss
but only plant based increases the bone density

PCOS and IVF:

a) BMI decreased
b) improvement was gained in regulating menstrual
abnormalities
c) follicle maturation and infertility 
d) Research published in 2013 found that women who consume
more dairy products (which are high in calcium and fortified with
vitamin D) had higher serum vitamin D levels and were at a lower
risk of having endometriosis and ovulatory problems. This may
imply that calcium is an important fertility mineral.
e) It Helps create sperm.
f) It’s important for both men and women to get enough of this
mineral to prevent deficiencies.
g) A 2019 studyTrusted Source found that calcium deficiency could
be a cause of infertility in men, since calcium is involved in the
production of sperm. The RDA for adult men and women is 1,000
mg per day.
h) Amenorrhea is a condition in which menstrual periods stop can mess with
calcium balance. The highest risk of deficiency in minerals in women with
PCOS is related to calcium
i) Ca Helps create sperm
 Diabetes:
a) algae calcium comes naturally partnered with magnesium and other trace minerals
that is beneficial in stabilization of glucose level and increase insulin sensitivity.
b) Customer suggests Ca and Vit.D supplementation as it reduces various symptoms
and complication of diabetes. They also believe that the pathway for the treatment
of diabetes is gone through Calcium supplementation and also various other
nutritional diet intake, physical activity.
c) Consumers are unaware of issue of bone health when most people think of possible
complications of diabetes in which Calcium is necessary.
d) Calcium is essential for insulin-mediated intracellular processes in insulin-responsive
tissues vitamin D and calcium supplementation can improve glucose homeostasis in
adults with impaired fasting glucose (IFG)(Vitamin D and calcium supplementation
along with diet and exercise
e) Patients are advised to take calcium and Vit.D to Increase Bone Mineral Density.
f) Calcium is essential for insulin-mediated intracellular processes in insulin-responsive
tissues vitamin D and calcium supplementation can improve glucose homeostasis in
adults with impaired fasting glucose (IFG)(Vitamin D and calcium supplementation
along with diet and exercise.

Pregnant and lactating:

a) Calcium supplementation in pregnancy has the potential to reduce adverse
gestational outcomes, in particular by decreasing the risk of developing
hypertensive disorders during pregnancy, which are associated with a
significant number of maternal deaths and considerable risk of preterm birth,
the leading cause of early neonatal and infant mortality.

b) Preeclampsia - high blood pressure, damage to liver and kidney

Hypoparathyroidism which is very common in P&L women may increase
bone loss due to lack of Ca Pseudohypoparathyroidism
c) Postmenopausal women are at an increased risk for bone loss due to the
decrease in estrogen production, which both increases bone resorption and
decreases calcium absorption

Bariatric:
Since bariatric surgery alters the anatomy of the gastrointestinal tract, it has a major
influence on the biological availability of all nutrients, including calcium and vitamin D.
Because of the alterations in intestinal anatomy induced by bariatric surgery, malabsorption
of calcium and vitamin D is assumed, an effect that may contribute to bone loss. Calcium
plays an essential role in processes such as muscle contraction, protein secretion, blood
clotting and neuronal excitability.