Yogurt, Calcium, Vitamin D, and Muscle Building

A new study was released at first glance it may seem that a greater amount of calcium can make a difference in their efforts to build the muscles. But this article takes a deeper look at the results and discover how to truly interpret the results. 

Anyone who wants the "natural" route to muscle building and quality in muscle mass building is always in search of anything to get a leg over their bodies. Well, a recently conducted study that might give some positive result in yogurt, calcium and vitamin D. … (Notice I said "might").

This is the first study. At the end of this article, I will give my opinion on whether this really make a difference in building muscle mass or not. The International Society of Sports Nutrition Conference grabbed a group of 35 women, all an average age of 19. All were considered calcium deficient because they do not consume a minimum of 800 mgs per day. The study lasted 8 weeks and were required to weight train.

The 35 women were divided into 3 groups. The first group were given yogurt at specific times, the second group were given proteins, and the third were given carbohydrates. Protein and carbohydrate groups to continue to eat, as they usually do before the study began, which means it will still consume a low or deficient amount of calcium. The yogurt group, however, ate three servings of yogurt, which contains 200 mg of calcium and 40 units of vitamin D per serving …. which corresponds a total of at least 600 mg calcium and 120 units of vitamin D per day from the yogurt alone.

As soon as his strength-training session ended, the group of protein will drink any sports drink. The group of carbohydrates that a carbohydrate only carb-drink beverages. The yogurt group consumed a portion of yoghurt. However, for the three groups in the amount of calories you eat later years was 100 calories, regardless of whether it was a sports drink, a carbohydrate drink alone, or service of a yogurt. Well, after 8 weeks of the study was completed, it was observed that women in the yogurt group further increase in muscle strength and build profits.

Now, my take: 

First, keep in mind that the minimum recommended daily dose of calcium is 800 mg, according to the study. The women in the group of yogurt has 600 mg of calcium from 3 servings of yogurt a day. That is still below the minimum requirement is 200 mgs. The problem with the study is that we do not know for sure how much calcium to women of other consuming other foods eaten during the 8 weeks. We do not know whether the addition of 600 mg of calcium from the yogurt than they were getting everything else was enough to push above the minimum requirement of 800 mgs or not.

Moreover, another problem I have with this study is that it does not say whether these women had never weight trained before this study or not. There is a big difference to someone training for the first time in his life and someone who is an experienced exercise enthusiast. They are the body’s response to the training programs will be very different in the early stages. Someone who has never made is to get a further boost and was a routine of someone who’s been there for years.

Furthermore, although the study concludes that women in the yogurt group / higher calcium group had greater muscle strength and construction that women gain in the other two groups did not specify exactly how much. Hey, the yogurt group could only have gained more than half pounds lean muscle mass than other groups, which technically is considered to have gained more muscle. But, take a look at the larger picture, half a pound of lean muscle mass built after 8 weeks of hitting the weights is nothing to brag about. That is not really remarkable, even in the mirror.

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