Anyone looking to the "natural" way to build muscle and quality weight gain is always looking for something to one leg of their physiques. Well, recently, a study that may give some positive nods to yogurt, calcium and vitamin D. ... (Note I said: "May"),
Here is the first study, then at the end of this article I give you my personal thoughts about whether this will actually make a difference in building muscle mass or not: The International Society of Sports Nutrition Conference attacked a group of 35 women, all an average age of 19 years. They were all as calcium deficient because they do not consume at least 800 mgs per the day. The study lasted 8 weeks, and they were invited, weight train.
The 35 women were in 3 groups. The first group received yoghurt at certain times, the second group protein, and the third carbohydrates. The protein and carbohydrate groups have continued to eat as they had before the study began, that is, they are still consuming a small amount or lack of calcium. The yogurt group, but ate three servings of yogurt, which contains 200 mgs of calcium and 40 units of vitamin D per serving .... representing a total of at least 600 mgs of calcium and 120 units of vitamin D per day from yogurt alone.
As soon as they would their strength training workout, the protein group would drink some type of sports drink. The group would drink only carb-carb beverage. The yogurt group would consume one of their servings of yogurt. But for all three groups, the amount of calories eaten post-workout was 100 calories, regardless of whether it is a sports drink, carb-only drink, or a portion of yogurt. Well, after 8 weeks of the study was completed, it was found that women in the yoghurt group had graten gains in muscle building and strength gains.
Now, my take:
First off, please note that the minimum recommended daily amount of calcium 800 mgs, according to the study. The women in the yoghurt group received 600 mgs of calcium from the yogurt 3 servings per day. It is still 200 mgs below the minimum requirement. The problem with the study is that we do not know for certain how much calcium the other women consumed by the other food that they ate during the 8-week study. We do not know whether the addition of 600 mgs of calcium from the yogurt to what they were always on everything else was enough to inform them of the minimum requirement of 800 mgs or not.
Also, another issue I have with this Study is that it does not say whether these women had always weight trained before the study or not. There is a big difference with someone training for the first time in her life and someone who is an experienced exercise enthusiasts. They are body reacted to the workout programs are very different in the initial phase. Someone has never trained to ensure an immediate and graeren boost from a workout routine as someone who was there for years.
In Although the study conclude that women in the group yogurt /higher calcium group had a higher degree of muscle building and strength to win when the women in the other two groups, they do not specify how much. Hey, the yogurt group could have won only half a pound of lean muscle mass more than the other groups that are technically be considered by more muscles. But if you take a look at the picture graere, half a pound of lean muscle mass built after 8 weeks, the weight is nothing to brag. This is not really noticeable in the mirror.
So, at the end of the day, take studies such as this with a grain of salt, if your muscle building goal.
Jonathan Perez has written many articles, eBooks, and blogs which all unmask the truth about muscle building without the use of bodybuilding supplements. To read more information like this article, check out: http://www.muscle-weight-gain.com/fairy-dusting-of-ingredients-in-muscle-building-supplements/
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