It has been well documented that calcium is an essential element, not only for bodybuilders, but for all humans. It’s a fundamental building block that catalyzes bone growth and strengthening, lowers blood pressure, and even lowers LDL levels (That’s the BAD cholesterol). I’m sure many of you are familiar with the now-cliché (as made famous by Arnold in Pumping Iron) that “milk is for babies.” Calcium’s benefits in bone growth is so vital during childhood and adulthood alike, most notably at the extremes of one’s life. Well, I got news for you. Calcium also has documented fat loss properties that will help you on your way to optimizing your physique!
Studies have shown that individuals who had increases in calcium intake (with all other variables the same, mind you) showed an average burn of nearly 400 more calories per day in terms fat and energy excretion. We also find that calcium has important roles in lipolysis, which is essentially the breakdown of fat within fat cells.
Unfortunately, there’s a rather common misconception that the only way to achieve adequate to high amounts of calcium is via dairy products or with a specific calcium supplement. Those are GREAT sources, no doubt, and clearly diary is king in regards to calcium concentration. Like most things, there are a hefty amount of pros and cons that need weighed before increasing one’s diary intake (I have lots to say on that, but I think I’ll save it for another blog).
There are, however, several foods that are awesome additions to your current diet aside from diary. Here’s a list of foods I’d recommend to keep your calcium intake high:
- Broccoli
- Peas
- Almonds
- Salmon
- Spincah
- Turnip Greens
- White Beans
- Tofu
Of course, an iron-free multivitamin or a lone calcium supplement (as mentioned) will help keep these levels optimal. After all, optimal is what we’re after.
BPak
Bone broth soups are a great source as well. Another option is cooking a whole chicken in the slow cooker at least overnight. There will come a point where the meat falls off the bone completely, but the bone will soften and dissolve right in the mouth. I imagine this is a great source of natural calcium.