Up Your Calcium Intake to Improve Athletic Performance
Calcium is one of the most important minerals for female athletes to consume on a regular basis. It serves several essential functions in the body, including building healthy, strong bones and teeth. But did you know that it might also improve your sports performance?
Calcium plays a vital role in muscle contraction and relaxation. Without it, your muscles cannot function properly. Each time a muscle is about to contract, calcium is pumped into the muscle fiber, enabling it to shorten. When the muscle relaxes, calcium is pumped out of the fiber, which can then return to its resting state.
This process occurs repeatedly every time your muscles contract and relax, so having sufficient calcium in your body is critically important. A calcium deficiency will cause your muscles to suffer from unexpected twitching, cramps and fatigue, all of which degrade your performance.
Suzanne Nelson-Steen, D.Sc., R.D., sports nutritionist for the University of Washington, recommends that female athletes take in about 1,300 mg of calcium per day. Your best bet for meeting this requirement is through a well-balanced diet that includes a variety of calcium-rich foods. Below are some top options.
Low-Fat Milk
Serving: 1 cup
Calcium: 290 mg
Yogurt
Serving: 6 oz. container
Calcium: 258 mg
Calcium Fortified Orange Juice
Serving: 1 cup
Calcium: 350 mg
Spinach
Serving: 100 grams (about ⅓ of a bunch)
Calcium: 99 mg
Almonds
Serving: 1 cup
Calcium: 251 mg
Source: Suzanne Nelson-Steen, “Sports Nutrition Essentials for the Female Athlete.” GSSI: Sports Medicine Tip Sheet.
Photo: instructables.com
RECOMMENDED FOR YOU
MOST POPULAR
Up Your Calcium Intake to Improve Athletic Performance
Calcium is one of the most important minerals for female athletes to consume on a regular basis. It serves several essential functions in the body, including building healthy, strong bones and teeth. But did you know that it might also improve your sports performance?
Calcium plays a vital role in muscle contraction and relaxation. Without it, your muscles cannot function properly. Each time a muscle is about to contract, calcium is pumped into the muscle fiber, enabling it to shorten. When the muscle relaxes, calcium is pumped out of the fiber, which can then return to its resting state.
This process occurs repeatedly every time your muscles contract and relax, so having sufficient calcium in your body is critically important. A calcium deficiency will cause your muscles to suffer from unexpected twitching, cramps and fatigue, all of which degrade your performance.
Suzanne Nelson-Steen, D.Sc., R.D., sports nutritionist for the University of Washington, recommends that female athletes take in about 1,300 mg of calcium per day. Your best bet for meeting this requirement is through a well-balanced diet that includes a variety of calcium-rich foods. Below are some top options.
Low-Fat Milk
Serving: 1 cup
Calcium: 290 mg
Yogurt
Serving: 6 oz. container
Calcium: 258 mg
Calcium Fortified Orange Juice
Serving: 1 cup
Calcium: 350 mg
Spinach
Serving: 100 grams (about ⅓ of a bunch)
Calcium: 99 mg
Almonds
Serving: 1 cup
Calcium: 251 mg
Source: Suzanne Nelson-Steen, “Sports Nutrition Essentials for the Female Athlete.” GSSI: Sports Medicine Tip Sheet.
Photo: instructables.com