We know, it can be tough to tell whether you are getting all the micronutrients that your body needs. We want to help you attain a greater understanding of the role that each vitamin and mineral plays and help ensure you are meeting your daily needs. First stop? Calcium. The bone builder.
What is Calcium?
Calcium is the most abundant mineral in the body. It is found mainly in your bones and teeth where it supports their structure.
Which foods contain calcium?
Calcium is most commonly known as a mineral within milk and milk alternative products, such as yogurt and cheese. But calcium is also found in dark green vegetables like broccoli, spinach, and kale. It can also be found in some fish, such as canned salmon and sardines.
How much calcium do you need?
The DV (daily value) for adults aged 19-50 is 1300 mg each day. To put this in perspective, 1 cup of milk contains 300 mg of calcium.
Calcium for athletes
As an athlete, you may be concerned about needing additional nutrients to compensate for your increased physical activity. We are here to reassure you that it is possible to get all the calcium you need in a day from your diet alone, even as an athlete. And increased physical activity alone does not necessarily mean that you will need more calcium each day.
While it is possible that you may need to increase your calcium intake due to sweat loss, the most common reason that athletes are not meeting their calcium needs is poor diet. Track and readjust your diet as needed in order to ensure you are meeting your daily requirements.
Nutrition plays an important role in performance and its vital to look at your fitness routine holistically to include both workouts and meal plans in order to achieve the best results. While manipulating your macronutrients for optimal performance is great, it's also important to look at micronutrients and ensure you are meeting your daily needs.