Calcium - are you getting enough? by Lisa Sherman

by Lisa Sherman, Nutritionist, 0413 580 608. Email:  wholelifenutrition1@gmail.com www.wholelifenutrition.net.au

We all know the importance of strong and healthy bones and that adequate daily calcium intake is needed to help achieve this.  But calcium isn’t just required for our bones.  Calcium is one of the most important minerals in the human body and has many roles in addition to helping provide structure and strength to our bones and teeth.  It is essential for muscle contractions and relaxation, nerve impulse transmission, cardiac function, energy production and helping to maintain a healthy blood pressure.  It is also needed for blood clotting, plays a role in hormone secretion, enzyme activation and maintenance of our immune function.  All pretty important body functions and not just when we are exercising!

So how much calcium do we need?

The Recommended Dietary Intake (RDI) for calcium varies depending on gender and life stage.  Women and men aged 19-50 years, require 1000mg per day.  Calcium requirements increase to 1300mg per day for teenagers, women over 50 years and men over 70 years.*

For many of us, we obtain our daily intake of calcium from dairy products, usually 2 to 3 serves per day.  But for those that don’t consume dairy, we need to ensure we are getting an adequate daily intake from non-dairy sources.  The guide below provides a helpful reference to what a day’s calcium intake looks like – both with dairy and without.

What does a day’s intake of calcium look like?

WITH DAIRY… 1 glass of milk (304mg), 200g tub of regular natural yoghurt (385mg), 2 slices of swiss cheese (395mg)

WITHOUT DAIRY… 100g sardines, a little over 1 tin (367mg), 100g tofu (320mg), 3 dried figs (80mg), 25 almonds (75mg), 1 orange (52mg), 1 cup of kale (94mg) 

Other ways to boost calcium intake from non-dairy sources:

ü  small fish with soft edible bones (eg canned salmon – 310mg/100g)

ü  vegetables (eg bok choy, silverbeet or broccoli – 42mg/100g)

ü  almond milk – 300mg/250ml (1 cup)

ü  eggs – 25mg/per egg

ü  dried apricots – 67mg/100g

ü  pumpkin, boiled – 37mg/1 cup

ü  rhubarb – 266mg/1 cup

ü  spinach, boiled – 122mg/½ cup

ü  chia seeds – 157mg/25g

ü  flax seeds – 63mg/25g

ü  tahini – 105mg/25g

*Source: Nutritional Reference Values Australia and New Zealand, NHMRC, Australian Government (2014)

Replenishing fluids & electrolytes after training

BY LISA SHERMAN, Nutritionist can be reached through her website www.wholelifenutrition.net.au or phone 0413 580 608.

Electrolytes are important minerals in our body as they affect how our body functions in a number of ways.  They are involved in balancing the amount of water and our acid-base (pH) balance; they help move nutrients into and wastes out of our cells; and are required for optimal functioning of our nerves, muscle, heart and brain function.

Electrolytes include sodium, potassium, magnesium, calcium and chloride and we lose electrolytes when the balance of water in our body changes, such as when we sweat, common during exercise, especially high intensity or endurance training and events.  Whilst it is important that we rehydrate well and replenish these electrolytes after training, all too often we replace the electrolytes with sports drinks which can be very high in calories and/or added sugars and this is not ideal.

There are many delicious, natural, wholefood sources of all of these electrolytes.  Why not try adding a few more of these foods to your post-training meals to aid recovery and replenish the fluids and electrolytes lost during training.

Sodium – this is an essential electrolyte required for water and acid-base balance as well as renal function, and also helps with nerve and muscle function.  Occurs naturally in most foods including vegetables, salmon, melons, but be careful of high levels of added salt in processed foods.

Potassium – works in partnership with sodium and is important for nerve and muscle cell function and can help improve blood pressure control.  Good sources include chicken, fish (such as salmon and sardines), broccoli, peas, tomatoes, potatoes (especially their skins), sweet potato, bananas, nuts and dried apricots.

Magnesium – this is an essential mineral for maintaining optimal nerve and muscle function, helps support a healthy immune system, building strong bones and energy metabolism.  Green leafy vegetables, legumes, nuts, seeds and wholegrains are all excellent sources.  Magnesium may also be found in tap, bottled or mineral water – another reason to ensure we rehydrate post-training.

Calcium – the fifth most abundant element in our body and required for heart and skeletal muscle contraction and relaxation, protecting and building bones and teeth, maintaining a healthy blood pressure and nervous system function.  Whilst dairy products (yoghurt, milk, cheeses) are often considered the main sources of calcium, other good sources include almonds, brazil nuts, broccoli, sunflower seeds, tahini and tinned salmon and sardines (with soft bones).

Chloride – along with sodium, this element helps maintain water and acid-base balance, and is important for optimal body function.  Good sources include tomatoes, lettuce, celery and olives but also found naturally in many vegetables.

Cathy Liu's progression to 10k PB 37.39

By Cathy Liu

I began running with Rejoov in October 2017 as I was keen to try track running after only focussing on road running for the last 4 years. I was feeling quite nervous and intimidated at the thought of track racing but Greta was always such a calming, cheery and encouraging influence. The track training sessions were the perfect preparation both physically and mentally.

Cathy Liu Striders 10k March 2018

Greta makes sure the environment is fun, relaxed and encouraging, while still pushing us to work hard and give our best. The other Rejoov runners were a joy to train with as everyone is so supportive of each other. These sessions quickly became the highlight of my training week, which far surpassed my original expectations (which was the exact opposite!).

Cathy and track training buddies Jade, Brendan, Fred & Neil

Following the track season, I began following training programs prescribed by Greta to work towards new road racing goals. These programs are great as they are tailored to my circumstances, including my goals, injuries (both previous and current), any injury-prone areas and schedule.

Cathy track 5000m champs PB  

Greta is a very attentive and personable coach, checks in every week without fail and adjusts the program as needed. She is also always open to discussing any ideas or thoughts I have (no matter how crazy they were!). During my time under Greta's tutelage, I always felt the belief she had in my ability to reach my goals (which was often more than the belief I had in myself) and I was always encouraged and cheered on every time we hit a hurdle.

Cathy bronze medal in the Novice 10k XC Champs St George - Ramsgate April 2018

It's no surprise that in the few months that I've been coached by Greta, I got a 5k PB (18.15) and, ultimately, a 38 second 10k PB (37.39) despite a preparation that was hampered by a hip injury. In short, I can't thank Greta and Rejoov enough for the new running experiences I've gained, all that I've learnt and all the friends I've made in the last 8 months. 

Cathy Sydney 10k finish May 2018 PB 37.39

Cathy and buddies post Sydney 10k - everyone happy :)