Calcium intake while cutting.

[Get Rowdy]

I get enough calcium from milk and stuff when I'm maintaining/bulking, but I don't think I'm getting enough now that I've been cutting for awhile.  My bones are pretty fucking strong, never broken one, but I want to get up my peak bone mass while I'm young.  I'm having less than 30 grams of carbs per day on weekdays so lots milk ain't an option. 

What can I do about this?  Calcium is important.  Can anyone recommend a good calcium supplement or something.

[Faust]

I get enough calcium from milk and stuff when I'm maintaining/bulking, but I don't think I'm getting enough now that I've been cutting for awhile.  My bones are pretty fucking strong, never broken one, but I want to get up my peak bone mass while I'm young.  I'm having less than 30 grams of carbs per day on weekdays so lots milk ain't an option. 

What can I do about this?  Calcium is important.  Can anyone recommend a good calcium supplement or something.

Magnesium is equally important, if not more.

Lots of green leafy veggies!

[Princess L]

Magnesium is equally important, if not more.

Lots of green leafy veggies!

And vitamin D

[Get Rowdy]

So I can get enough Calcium, magnesium and vit D from green leafy veggies like spinach? 

I've heard sardines are good aswell?

[tbombz]

yup. vegetables. lots and lots of vegetables. raw if possible. or steamed (i love veggies steamed with salt)

[Princess L]

I've heard sardines are good as well?

Yes, because you eat the bones.

So I can get enough Calcium, magnesium and vit D from green leafy veggies like spinach? 

  not really considered good sources  ~ 1/2 cup cooked spinach only has ~150mg cacium

[Get Rowdy]

Yes, because you eat the bones.

  not really considered good sources  ~ 1/2 cup cooked spinach only has ~150mg cacium

Cool, according to nutritiondata.com 100 grams of sardines has 382 mgs of calcium, 39 mgs of magnesium and 272 iu of vit D.  Sounds good.


Wow, I just found that low sodium parmesan cheese has 1376 mgs of calcium per 100 grams and only 4 grams of carbs.  Good stuff.

Thanks guys.

[Princess L]

Wow, I just found that low sodium parmesan cheese has 1376 mgs of calcium per 100 grams and only 4 grams of carbs.  Good stuff.

Thanks guys.

That is A LOT of cheese (and fat) - like ~3.5 ounces; but yes, cheese (and yogurt) is a much better source of calcium than milk.

[tbombz]

Cool, according to nutritiondata.com 100 grams of sardines has 382 mgs of calcium, 39 mgs of magnesium and 272 iu of vit D.  Sounds good.


Wow, I just found that low sodium parmesan cheese has 1376 mgs of calcium per 100 grams and only 4 grams of carbs.  Good stuff.

Thanks guys.

dont limit your sodium intake. especially while losing body fat.

[Luolamies]

Just take ANIMAL PAK, it is sure to have EVERYTHING you need and you wont go crazy worrying about it all...

[Get Rowdy]

dont limit your sodium intake. especially while losing body fat.

I don't.  I put salt and seasoning on everything, that's just what the cheese on the site was called.