Calcium for the Growing Athlete: Building a Strong Foundation

Getting in enough calcium for the growing athlete can feel challenging, but with a little awareness and planning ahead, you can do this!

Athletes between the ages 9-18 require 1300mg Calcium daily. This important nutrient will help build strong bones, nails, hair and teeth. Calcium also helps with muscle contraction, transports messages between the brain and various body parts, moves blood throughout the body, and releases essential enzymes and hormones.

It's important to note that approximately 9 out of 10 teenage girls and 7 out of 10 teenage boys don’t get enough calcium in their diets. This is a concern because we build about 75% of our bones from puberty into our late twenties, so inadequate calcium at this time puts one at risk for brittle bones tomorrow and stress fractures today.

Keep in mind, to effectively absorb calcium, you need adequate amounts of vitamin D (400 IU a day). Sources of calcium that are fortified with vitamin D such as cereals, juices, plant-based milk, and dairy products are helpful. Additionally, getting enough time outside in the sunlight allows our bodies to make vitamin D.

Here’s a list of Calcium rich foods to meet your 1300mg/day. You choose and decide how to take advantage of this window of opportunity to build a strong foundation that will carry you through for the rest of your lives.

25 foods high in calcium

Produce Serving size Estimated calcium in milligrams Collard greens, frozen 8 oz 360

Broccoli rabe 8 oz 200

Kale 8 oz 180

Soybeans,boiled 8 oz 175

Bok Choy, cooked 8 oz 160

Figs, dried 2 figs 65

Broccoli, fresh, cooked 8 oz 60

Kidney Beans 8 oz 154

Sardines,canned with bones 3 oz 325

Salmon, canned with bones 3 oz 180

Shrimp, canned 3 oz 125

Ricotta, part-skim 4 oz 335

Yogurt 6 oz 310

Milk 8 oz 300

Mozzarella 1 oz 210

Cheddar 1 oz 205

Feta cheese 4 oz 140

Cottage cheese 4 oz 125

Almond milk,

rice milk or

soymilk, fortified 8 oz 300

Tofu, prepared

with calcium 4 oz 205

Orange juice fortified 4 oz 150

Cereal, fortified 8 oz 100-1,000

Source: International Osteoporosis Foundation

*The calcium content listed for most foods is estimated and can vary due to multiple factors. Check the food label to determine how much calcium is in a particular product.