Just about every weight lifter I have ever met is always looking for a way to improve his diet. Many purchase untold amounts of supplements as well as every new bodybuilding product that comes on to the market. While the effectiveness of these products varies from product to product, a new study released by the American Institute on Health describes Yogurt, Calcium, and Vitamin D in terms very favorable to weight lifters and bodybuilders alike.
The study examined 35 different women with an average age of 19 years old. Each subject was classified as calcium deficient because they did not consume the minimum of 800 milligrams required by young women each day. The girls were required to lift weights during the entire study and the study lasted 8 weeks. Once the study began the women were subdivided into three groups based on diet. One group was told to eat yogurt at certain intervals throughout the day, another group was instructed to eat protein, and the other group had daily carbohydrate consumption substantially increased.
Vitamins And Nutrition
The protein and carbohydrates group were specifically instructed to maintain their previous diets. The dietary changes assigned to these two groups meant that they would remain calcium deficient while the yogurt group would actually exceed the normal calcium requirements. The yogurt group consumed 3 servings of yogurt each day. With each group, the amount of calories consumed each day after a workout amounted to approximately 100 calories. Each girl within the yogurt group consumed 620 milligrams of calcium and 120 units of vitamin D.
Immediately upon completing a prescribed workout regimen each girl would consume either a serving of yogurt, a sports drink, or some kind of carb beverage. But regardless of what was consumed the amount of calories was always 100. At the end of the 8 week study period the researchers conducting the study noticed that the women in the yogurt group had the biggest gains in strength and muscle development. Therefore, it was concluded that an increase in calcium and vitamin D consumption by young women facilitates muscular development.
While this study is instructive the problem lies in the fact that it is not clear exactly how much calcium each women was consuming on an average day. It is therefore difficult to determine if the 600 milligrams of calcium consumed by the young women in the yogurt group was sufficient enough to actually exceed the 800 milligrams of calcium required each day. However, meeting the minimum calcium requirements each day has been shown to play an important role in muscular development for women. The bottom line is that if you are a young women looking to build muscle then you should be certain to take in at least the minimum level of calcium and vitamin D required each day.
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