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Vitamin D and Calcium


This vitamin and mineral stack not only boosts bone health, but also testosterone levels.

Vitamin D
This fat-soluble vitamin is important for bone health and mental well-being, also benefits muscle strength and fat loss, and it may be critical for maintaining high testosterone levels. searchers at the Medical University of Graz (Austria) reported that subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with less vitamin D.

Calcium
In addition to its bone-boosting effects, calcium is also important for muscle contractions and it even aids fat loss. But calcium may boost testosterone, too. One study from Selcuk University (Turkey) found that subjects taking about 16 milligrams of calcium per pound of bodyweight (about 3300 mg for a 200 pound guy) had higher testosterone levels during workouts than subjects not taking supplemental calcium.

Take It Like This:
To increase your testosterone levels, take 1000-2000 interation units of vitamin D two or three times daily with meals and 500-600mg of calcium two to five times a day.

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I Have A Very Diverse Diet And I Consume A Ton Of Calories Everyday. Is It Still Necessary To Take A Multivitamin?


For some people, multivitamins are a waste of money. Since hard training athletes often need additional supplementation, it is better to stick to food-based multivitamins. You should also focus on consuming specific vitamins and minerals that athletes are notoriously deficient in such as zinc, magnesium, vitamin D, fish oil and curcumin, which are beneficial for performance and overall health.


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Preventing Loss of Muscle Mass And Strength


Something for the relatively older folks on here (young folks could equally benefit)

5 tips on how to prevent loss of muscle mass and associated strength with age:

1) Exercise, specifically resistance training. Both men and women. The deeper I delve into this subject and whenever I look at research, the more the importance of weight training is confirmed.
2) Opt for at least 1kg/kg of bodyweight of protein intake per day. That’s 0.5gr/lb.
3) Get adequate vitamin D, either from sunlight or supplemented if you’re lacking from exposure to the sun. I can’t recommend the importance of vitamin D enough.
4) Balance intake of acid-producing nutrients with alkalising fruits and vegetables. This is something often overlooked yet I incorporate this in virtually every single one of my meals.
5) Emerging evidence suggests adequate vitamin B12 and folic acid intake to improve muscle function too.


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Many Athletes Are Vitamin D Deficient


Vitamin D is important for normal calcium metabolism and plays a vital role in maintaining bone and muscle health. Many athletes have a vitamin D deficiency because they shun vitamin D fortified dairy products and do not get much outdoor activity. Vitamin D is produced naturally in the skin as part of a reaction involving sunlight, but it is also consumed in the diet. A literature review conducted by Enette Larson-Meyer and Kentz Willis concluded that adequate vitamin D levels are important for promoting muscle mass and strength, and that it plays a critical role in muscle protein synthesis.