Calcium supplementation?

[87wrangler]

If I wanted to try cutting out all dairy as recommended by some people for getting leaner, do I need to supplement my calcium? Any of you guys doing this? Thoughts/advice? Thanks.

-87W

[dnoel]

yeah, it'd be a good idea

[97LT1]

If you do use a calcium sup, do not take more than 1200mgs a day. At most, only use 1000.

[87wrangler]

Thanks for getting back to me, guys.

-87W

[97LT1]

Are you gonna take the calcium sup?

[87wrangler]

Yeah, if I decide to cut out dairy altogether. The last time I did it, I supplemented with 600mg calcium.

-87W

[97LT1]

That's the ticket.

[dnoel]

Originally posted by 97LT1
If you do use a calcium sup, do not take more than 1200mgs a day. At most, only use 1000.

for what reason do you say this?

[edit] --i ask because i'm lactose intolerant and take calcium ED

[97LT1]

Originally posted by dnoel


for what reason do you say this?

[edit] --i ask because i'm lactose intolerant and take calcium ED

Just giving my doses. Anything over 2000 wouldn't provide any additional benefits anyway. So i cut the mgs in half. Since you are lactose intolerant, use 2000.

[M5eludim]

If I wanted to try cutting out all dairy as recommended by some people for getting leaner, do I need to supplement my calcium? Any of you guys doing this? Thoughts/advice? Thanks.

-87W

That's a big 10/4!!! Get 2000 mg's/day!!

[Codo]

If I wanted to try cutting out all dairy as recommended by some people for getting leaner, do I need to supplement my calcium? Any of you guys doing this? Thoughts/advice? Thanks.

-87W

Did some interesting reading about calcium. As I have noticed, many of us understand the importance for protein in our bodies; however, it is just as important, if not MORE important to understand the increased requirement for calcium.

Bone health is maintained by the combination of calcium and weight bearing exercise. Luckily, for many of us spending our waking hours at the gym, the weight bearing exercise area is well fulfilled. If you find that you are a bicyclist or swimmer, your sport provides little to know weight bearing exercise, and you are actually at an increased risk for loss of bone density.

So how much calcium is enough?
For the majority of people under 50 years old, at least 1,000 miligrams of calcium should be taken in per day, (1200 for people over 50). This would mean roughly three to four high quality calcium servings a day. Examples of best calcium sources are given below.

Canned Sardines with bones // 3oz. = 325mg Calcium
Milk // 16 oz. = 300mg Calcium
Fruit Yogurt // 6oz = 280mg Calcium
Hard cheese (cheddar, Parmesan) // 1 oz = 205mg Calcium
Ice cream // 8oz = 90mg Calcium
Almonds // 1oz = 80mg Calcium
Cottage Cheese // 8oz = 80mg Calcium
Broccoli // 8oz = 50mg Calcium

Osteoporosis is stereotypically thought of as mainly a woman's disease, as the victims are generally fragile old women. Keep in mind, ladies, that women are indeed at an increaced risk, especially after menopause. but men are subject to osteoporosis as well. As a matter of fact, one-third of hip fractures come from men.

Adult bone density peaks roughly around age 30. This means that up until 30, your bones are still growing, after you've hit 30, however, your bones are already beginning to thin. Heredity and genetics plays a very large role in this subject, so check in to your family history for bone problems now, before it bites you in the butt-bone.

DO NOT SKIP THIS PART
Calcium is absolutely crucial if you are an avid body builder. Do you take protein supps? Do you ensure yourself that you have (+/-) 1.5g protein per body weight a day? etc. Excess protein and sodium will cause calcium loss through urination. This means you! Athletes who need more of both Protein and Sodium often let their bone density go unchecked, but as you see, it can become a problem. Be sure that your calcium consumption compensates for any losses which may occur.

I hope this helped, and while I certainly want to promote good health for all of you for the future as well as the past, I also hope that you learned something from all of this.

Most of my information came from "Nutrition for Peak Performance" Ed. Pavelka, Ed.
Rodale Inc. Copywrite 2000.

[ZeroExcuses]

bumping an old thread because i decided to cut dairy out. i run a lot(around 7 miles a day) also do martial arts and strength and conditioning 6 days a week. so far i've lost 15 pounds since i cut out fruits and dairy products (fat free yogurt and milk). since i did that i've noticed when i run (and after) i get muscles cramping and some joint pain. this never happened before and i think it might be due to insufficient calcium.

are all calcium supplements the same?

recommendations for a calcium supplement?

is it safe to take?

thanks

[Maxwell1995]

Make sure you take it with some sort of source of vitamin D. Some calcium supps have vitamin D in it, but not all. That's why most are to be taken with a meal. Kind of stated the obvious, but I know a lot of people who don't do it.