For the person involved in sporting endeavours, proper nutrition is important, aside from having a good training programme or exercise regimen. This is due to the fact that such people use up a lot of energy and physical resources as they engage in their chosen athletic pursuit. Those who are involved in fields that require a lot of strength usually take in sports supplements to help them build a healthy, strong body that can withstand or hold up to the demands of their favoured recreational activity.
Along with muscle development, good bone density is also important since this helps the athlete perform without sustaining injuries that may keep them out of the sport for months on end. Thus, aside from taking in essential vitamins and minerals, the sports-minded individual should also be mindful about his or her calcium intake as this is the main building block for strong teeth and bones.
If you consider yourself an athletic person, you should also see to it that you are taking enough calcium every day. If you are 20-50 years old, the recommended daily dosage is at least 1,000 mg. Beyond the age of fifty, you will need no less than 1,200 milligrams.
You should not rely solely on calcium supplements but add meals that are rich in the said mineral to your diet. Here are some of the foods that are good sources:
These yield high amounts of calcium and are definitely bone-friendly. Make sure you include milk, yoghurt, cheese, and bread in your meals. See to it that you eat one of these each day, including snacks that contain a dairy product as one of their main ingredients.
These are typically converted into tofu or soy milk, which also are great sources of protein. You can prepare the very versatile bean curd in a variety of ways: steamed, fried, sautéed, or included as an ingredient in soups. You can also add it to a number of dishes as a nutritious filler.
Sardines or Herring
This kind of fish is indeed rich in calcium, as well as vitamin D, which is essential for the absorption of the bone-strengthening mineral into the body.
Green leafy veggies
Don’t be fooled by their flimsy appearance. Dark emerald fronds like those of kale, turnip, spinach, and collard greens give you a good those of the mineral you need.
Add a nutritious and calcium-rich twist to your favourite dishes by including one of the foods enumerated.