What are the most important minerals for an athlete? You may get varied answers from experts, but calcium would almost certainly be on everybody’s list.

While generally considered a key element for maintaining bone density and strength, calcium has other health benefits, including reducing blood pressure, lowering cholesterol, and reducing the risk of colon cancer. But what you may not know is that calcium and calcium-rich dairy products can boost fat loss and help with your weight maintenance.

Proving The Calcium–Weight Loss Theory
Some athletes and bodybuilders avoid dairy products. This is because dairy products are considered high in both calories and fat. But avoidance can lead to inadequate calcium intake, which can negatively affect bone health. Most people don’t get enough calcium, with only 10% of women and 20% of men getting the daily recommendation.

This becomes a bigger problem when you’re dieting. It is imperative to maintain calcium consumption during a weight-loss or calorie-restriction regimen to avoid compromising bone health. But studies have also shown that people with higher calcium intakes also seem to have lower body weight and body fat.

“The link between calcium and weight loss came about in the 1980s,” explains Michael Zemel, PhD, director of The Nutrition Institute at University of Tennessee in Knoxville. “After further research, we have found that there is a direct connection, and it is thought that dietary calcium plays a pivotal role in the regulation of metabolism and obesity risk.”

There have been many studies conducted with the most recent one by Zemel, et al, after a two-year randomized weight-loss study with 32 obese women. In that study, the group consuming high amounts of dairy foods also showed an increase in the percentage of fat loss from the abdominal region. This suggests that calcium alone may play a role in weight loss, but calcium and dairy together may act collectively in reducing body fat.
“It’s not magic — calories still count and they always will. Ice cream won’t get you thinner, but in conjunction with a calorie-reduction diet, dairy foods can help you lose weight,” says Zemel.

A Great “Whey” To Get Calcium
Jade Teta, ND, CSCS, owner of the Metabolic Effect in Winston-Salem, N.C., emphasizes getting your calcium from food sources, though the type of food matters. “Many grains and vegetables have phytates, which block the absorp?tion of calcium. For instance, only about 7% of calcium in spinach is absorbed compared to 50% for broccoli. Milk and dairy products have two advantages because they contain more calcium than most foods and are very bioavailable. Also, dairy may have better benefits because it is a balanced source of calcium, potassium and magnesium. Some argue it is dairy and not calcium that is having the weight-loss effects, and that debate is still going on.”

Zemel agrees. “Dairy protein contains other ingredients that are being researched for their effectiveness. These include branched-chain amino acids (BCAAs), especially leucine, which helps to build more muscle and stimulates muscle protein synthesis,” he explains.

Whey protein, one of the main proteins found in dairy foods, is a significant source of BCAAs, which may have an anabolic effect on skeletal muscle. The BCAAs that make up whey protein may contribute to improving muscle maintenance while following a weight-loss diet.

“Whey protein has been shown to increase lean body mass and lower body fat in addition to having a benefit on hormones such as CCK (the hunger hormone) and cortisol.”

The bottom line is that increasing calcium intake is a plus to those who want to lose weight, cut body fat and improve body composition. So in the end, milk (especially in the form of whey) may do a body good, indeed.

Calcium & Dairy (Whey): An Action Plan
The National Dairy Council recommends three servings of dairy or about 1,000 mg of calcium each day as part of a nutrient-rich, balanced diet. Says Teta: “Calcium is best absorbed in 500-mg doses, and it is also best to take it alone rather than in a multivitamin, as other minerals can compete.”

Try taking at least 25–50 g of whey protein two or three times daily as meal replacements. Use it before or after a workout. Note that whey protein contains about 1,000 mg of calcium per serving. For more on calcium, whey and weight loss, see the articles beginning on pages 40 and 74.