Calcium is the most abundant mineral in the body. It is common knowledge that calcium builds strong bones—an often overlooked aspect of building a world-class body. As you gain size, you need a strong skeletal foundation to hold all of that new lean muscle.
Substantial evidence confirms the need to supplement calcium during intense workouts. New data reveal that during a two-hour workout the body can lose via sweat up to 400 milligrams of calcium. That can severely compromise your efforts in reaching your long-term bodybuild- ing goals, by decreasing your work- out capacity and making you more susceptible to skeletal injuries.
Calcium is also mainly respon- sible for regulating muscular con- tractions, and it controls heartbeat. Because you probably take in lots of protein, you should get adequate calcium and its cofactors (phospho- rus, vitamin D, magnesium) to limit the withdrawal of calcium from bones.
By the way, vitamin D assists in calcium absorption, while low magnesium levels cause
hypocalcaemia, or low calcium. High protein intake can increase calcium’s excretion. You should maintain a calcium-phosphorus balance in the bones of two parts calcium to one part phosphorus. An imbalance will increase calcium loss, which can cause bone loss. The rec- ommended dose is 1,000
to 1,500 milligrams daily.
According to the Food and Drug Administration’s most recent read- ing of the experimental literature, chromium picolinate may reduce the risk of insulin resistance. Studies suggest that chromium picolinate promotes the anabolic affect of insulin on skeletal muscle by sen- sitizing insulin-dependent brain receptors that control appetite and
fat burning.
Supplemental chromium leads to improvements in lean body mass and per- centage of bodyfat and bodyweight loss. In a study appearing in the Interna-
tional Journal of Biosocial and Medical Research, inves-
tigators concluded that chro- mium picolinate, because of its ability to accentuate the development of lean body mass and concurrent loss of bodyfat, could serve as a safe alternative to anabolic steroids. You need 50 to 200 micrograms daily.
The mighty mineral magnesium has recently gained much press for its ability to relieve symptoms of chronic fatigue and fibromyalgia. Most of its prominence, however, centers on its ability to control blood pressure and treat ischemic heart disease, a deficiency of blood to the heart.
Magnesium is best known for its ability to help preserve precious bone and its regulation of more than 300 biochemical reactions in the body. As a bodybuilder, you should know that it’s essential to all energy-dependent reactions, including the use and production of ATP, the body’s main intercellular energy molecule.
Additionally, magnesium assists in amino acid synthesis, fat metabolism, neurological transmissions and muscular contractions and relaxation. Magnesium actually acti- vates amino acids and helps the body construct protein. Low magnesium levels can definitely affect the way your body makes proteins. As with calcium, a high protein intake can adversely affect your magnesium levels.
Calcium is
responsible
for regulating
muscular
contractions,
and it controls
heartbeat.
Vitamin D assists
in calcium
absorption.
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In many ways magnesium stands alone, but it’s also a cofactor of the enzyme creatine kinase, which transforms creatine to creatine phosphate, or phosphocreatine, the storage form of creatine. It’s more powerful than creatine monohy- drate because of its ability to recycle ATP at a faster pace. What that comes down to is that it increases your anabolic endurance threshold, which gives you more energy and strength for short, powerful lifts or the reps that are key to resistance training.
There’s also considerable evi- dence that magnesium prevents muscle cramps and muscle spasms, which can occur when you lose it during strenuous exercise. Studies have shown that the more anaerobic the workout, the more magnesium is withdrawn from blood plasma into the red blood cells. That’s why
your need for magnesium may be greater. You need 300 to 500 milli- grams every day. [For more on mag- nesium, see the feature that begins on page 142.]
Last but far from least: zinc. When you think of zinc, visualize some 200 workers building, repairing damage and helping you recover from your intense training session. Zinc helps stimulate about 200 enzyme systems into action that supports growth. In fact, zinc regu- lates many hormones that control growth, including testosterone, and thus is vital to your ability to build lean muscle. Zinc also stimulates the release of growth hormone in conjunction with the mineral mag- nesium.
Supplements containing zinc and magnesium asparate have gained much publicity over the past several years, under the name ZMA. When
taken 30 to 60 minutes before sleep- ing, that combination sends your anabolic potential into overdrive. The recommended dose is 15 to 50 milligrams daily. ZMA is suggested in doses of 450 milligrams of mag- nesium and 30 milligrams of zinc.