Calcium Sources and Suggestions
for Everyday Sports Nutrition
How does calcium impact my weight?
Calcium is a mineral which by itself provides no calories. The calorie impact will be dependent on your food and beverage calcium sources. Some studies were done that promoted calcium and milk as a fat-burner/metabolism booster, but further studies have not supported this effect. However, still pursue calcium for the health and performance benefits it can provide. Calcium in foods has been shown to improve blood pressure, and of course if key in osteoporosis prevention. As a runner you are putting a lot of healthy stress on your bones as you engage in physical activity, so do what you can to strengthen the bones with a diet rich in calcium. Calcium also supports healthy nerve and muscle tissue. A lack of calcium could be one of several reasons for cramping.
Calcium Sources
Milk: choose non-fat to save calories. The protein, carbs and calcium content is the same as 2% or whole. However, if milk is the only source of calcium you consume and you refuse to drink non-fat milk, then drink whatever milk you want and be sure to balance your calories somewhere else in your day. Milk calcium is well absorbed.
Yogurt: is a good source of calcium. Choose lower fat options (most are), but pay attention to the sugar content. A cup of plain yogurt has 10 to 12 grams of sugar (natural lactose), but some flavored yogurts provide up to 40 grams of sugar and boosting the calories. This would be a healthy way to have a dessert, but be sure to plan for the extra calories.
Cheese: there is less calcium in cheese than in milk, along with a high calorie cost. These extra calories come from saturated fat which is not heart healthy. Processed cheese may have less fat, but likely more additives and preservatives. Better to eat more intense flavored real cheese in smaller amounts, thinking of cheese as a condiment, not a main dish.
Salmon: is a decent source of calcium, a good protein source, and a good source of healthy omega-3 s. The calories are higher in this fish compared to others, so be sure to balance your total calories elsewhere in the meal.
Vegetables: provide calcium, although some vegetables are better than others in how the calcium is absorbed (see list that follows). For weight control and heart health, vegetables are a fabulous source of calcium.
Fruits and Grains: are not typically good calcium sources. However, the calcium used to fortify some juices is a well absorbed form of calcium. Be sure to shake the calcium-fortified juice container well before using as the calcium sinks to the bottom. Also beware of the high calorie content of juice. This is probably not the best source of calcium for weight control due to the calories (100% sugar) and lack of fiber. There are some calcium-fortified cereals on the market that can compliment your calcium intake, although this form of calcium may not be as well absorbed as others.
Soy: is not a naturally rich source of calcium. However, most companies fortify their soy milk with calcium since most people who drink soy milk do so because they are vegetarian or can’t digest cow’s milk. Check the labels to be sure your soy choice is calcium-fortified. Choose reduced fat soy products to save calories. Check your rice milk for calcium-content. Most rice milks are calcium-fortified, but they are not a good source of protein.
Calcium Sources and Content of Foods
Calcium Sources..................Serving Size/Milligrams Calcium Provided
Vegetables (calcium absorbed fairly well):
Collard greens, cooked..........1 cup 357
Turnip greens, cooked ..........1 cup 249
Kale, cooked....................1 cup 179
Okra, cooked....................1 cup 172
Bok choy, cooked................1 cup 158
Mustard greens, cooked..........1 cup 152
Sweet Potato....................1 cup 72
Broccoli, cooked................1 cup 94
Vegetables (calcium poorly absorbed)
Spinach , raw...................1 cup 30
Swiss Chard.....................1 cup 100
Beet Greens.....................1 cup 27
Rhubarb, raw....................1 cup 105
Fruits
Calcium-fortified orange juice.....1 cup 300
Orange, fresh......................1 large 65
Dried Figs.........................½ cup 91
Soy Products
Tofu, (calcium fortified...........4 oz. 200-330
Soy or ricemilk (calcium fortified, plain)....8 oz. 200-300
Soy yogurt (calcium fortified, plain..........6 oz. 80-250
Tempeh........................................1 cup 215
Soybeans, cooked..............................1 cup 175
Soy milk, commercial, plain...................1 cup 80
Nuts and Seeds
Tahini........................................2 Tbsp 128
Almonds.......................................1/4 cup 89
Almond butter.................................2 Tbsp 86
Other Plant-Based Sources
Blackstrap molasses...........................2 Tbsp 400
Fortified Breakfast Cereal....................Varies
Non-Plant Calcium Sources
Cow’s Milk....................................1 cup 306
Cow’s Milk Yogurt.............................1 cup 372
Skim Mozzarella...............................1 oz. 222
Salmon........................................3 oz. 200
How much calcium do I need per day?
The Adequate Intake daily standards for women are
1000 mg (ages 19 to 50) and
1200 mg (ages 51 and older). The Upper Limit (level at which the calcium has no additional benefit and could cause some concerns) is 2500 mg per day.
What if I can’t eat or drink enough calcium?
Calcium supplementation is an effective means of meeting your daily calcium goal. Try to get as much calcium from food as you can as there are other nutritional benefits of food (protein and other vitamins and minerals) and the stomach acids secreted with food intake enhance calcium absorption. A supplement is meant to fill in the gaps, not replace food.
Calcium citrate is well absorbed and can be taken with or without food.
Calcium carbonate is fairly well absorbed, but should be taken with food.
Avoid oyster shell, bone meal and coral calcium supplements as they have a higher rate of contamination such as lead.
Purchase calcium supplements from a reputable company or store since dietary supplements are not regulated for safety and purity.
Avoid taking calcium supplements with iron supplements or with tea (both iron and tea block calcium absorption).
Take your calcium supplements in doses that don’t exceed 500 mg as your body can only absorb that much calcium at once.
Choose calcium supplements that also contain Vitamin D and Vitamin K (also bone builders).
Get a daily dose of sunshine, a natural Vitamin D source. Vitamin D is needed to regulate calcium metabolism in the body.
Are you getting enough calcium?
Email Jan with your calcium sources questions!
