Welcome to the Supplements Expert Q&A for July 2007. Supplements play a key role in the development of muscle. What supplements you take and when you take them can really have an impact on your development and reaching your goals. Here at Muscle&Strength we want you to reach your goals so we've recruited a supplement expert to help you Q&A each month!
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July Supps Question:
I have been told that Calcium is required for healthy bones. Is this true?
Answer:
Calcium is the major component of bones. An adequate intake of calcium is vital in order to maintain peak bone density in adulthood. Calcium intakes of 1000mg for males aged 20-45 and also for women aged 20-36 yrs of age. 1500mg is recommended for women aged over 45 (unless on HRT) and also for men over 60 yrs. Best sources of calcium foods: cheese, sardines, white chocolate, Soya beans, almonds, figs, muesli, yogurts, goats milk/cheese, spinach, broccoli, spring greens, white cabbage, haricot beans, kale, chick peas, brazil nuts, vanilla ice cream, prawns,
Adequate intake of Vitamin D is needed in order for calcium to be absorbed from foods. Vitamin D is obtained by the action of sunlight on the skin and from foods like: cod liver oil, kippers, salmon, cod roe, herring, pilchards, trout, mackerel, margarine, tuna, certain cereals like bran flakes, fruit and fibre, and also eggs.
Calcium and magnesium works together in the body and magnesium is involved in a number of reactions in the formation of bone, which is why some experts believe that adequate magnesium intake is as important as calcium intake. Foods that contain magnesium are: cocoa powder, Brazil nuts, sunflower seeds, sesame seeds, pine nuts, cashew nuts, Soya beans, hazelnuts, walnuts, shredded wheat.
It should be noted that underweight people are more prone to osteoporosis than people who are at a sensible body mass index. Regular exercise which involves using the body’s own resistance or weight is an important factor in building and maintaining bone. Walking, dancing tennis, swimming and of course weight training all help with maintaining a healthy bone mass.
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About Doug Lawrenson:
Doug Lawrenson is our resident diet guru & fitness over on the Muscle&Strength Forum. Doug has had experience as a bodybuilder, coach and judge at national competition level. If you have questions for Doug or need some advice you can chat to Doug on the forum. Doug is on the forum almost every day!
Doug has written some in-depth and informative articles that have been featured on Muscle&Strength.com. To read some of his articles, check out the diet & nutrition articles section of this this website.
