THE IMPORTANCE OF CALCIUM FOR AN ATHLETE
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Athletes are notorious for being deficient in calcium, which isn’t a good combination due to the risk for fractures in competition. 99% of our calcium is stored in our bones, but that 1% in our blood is regulated very closely and our bodies will pull from our bones to meet that perfect balance. There are many ways to achieve adequate calcium status via dairy sources, non-dairy sources, and supplementation in order to prevent the risk of bone fracture and the other deficiencies that can result from poor calcium intake.
Calcium has many important roles in our bodies. The first, is the obvious and most associated with calcium, that of bone health. Calcium is also important in muscle contraction, blood pressure, and it even has a role in our nervous system. Athletes tend to be low in calcium due to inadequate caloric intake, increased sweating, and not consuming enough calcium.
The Recommended Daily Allowance (RDA) for Calcium is 1300mg/day. Calcium is most abundant in dairy sources, such as yogurt containing 87mg per container, glass of milk 283mg, and one slice of cheese 202mg. For those who prefer to avoid dairy, or are interested in seeking out non-dairy sources, food items such as almonds contain 246mg per cup, 1 cup broccoli 60mg, white beans 161 mg, kale 180 and sunflower seeds 109mg. Calcium is also found in milk alternative products such as soy, almond, and oat milk.
Food is always the best place to get nutrients, but a good back-up plan in achieving calcium needs is via supplementation. There are a variety of calcium supplements on the market ranging from gummies, chocolate flavored chewie, and tablets. Calcium Carbonate and Calcium Citrate are the most common forms of Calcium supplements. You should also look for products that also contain Vitamin D3 to enhance absorption. Be cautious not to overdo supplement use, as it can lead to conditions such as kidney stones. You should always consult your Primary Care Physician before starting a supplement.
Strong and healthy bones are key for Athletes participating in contact sports such as Wrestling. Athletes, in general, are known to be at risk for Calcium deficiencies. As a young Athlete, the timing to provide adequate Calcium to your bones is perfect, as the efficiency of absorption peaks at age 30. Knowing the food sources and supplements available to implement them into your diet is important not only for your bone health now, but for your future. –Janet Foster, RD, LD