Eating healthily from a young age can ensure that all the nutrients the body needs for good health are supplied — this habit can also help you develop strong bones.
Strong bones are important for everyone, especially young athletes. A robust skeleton can help improve performance and decrease the chances of injury, especially during contact sports. This is why calcium and vitamin D-rich foods should be included in your diet, as both are building blocks of the skeletal system.
Keep reading to learn what foods are a good source of these two nutrients and how calcium and vitamin D levels affect young athletes!
What Foods Are Rich in Calcium?
Dairy products such as milk, cheese, and yogurt are excellent sources of calcium. Other options include leafy green vegetables, broccoli, fortified cereals, and nuts. Fish such as salmon and sardines are also good sources of the mineral.
How Do Calcium Levels Affect Youth Athletes?
Calcium is necessary for bone strength and repair, making it essential for young athletes to prevent stress fractures and other bone-related injuries.
Healthy calcium levels can boost recovery from bone-related injuries should they occur while training or out on the field.
What Foods Contain a Lot of Vitamin D?
Fish such as salmon, herring, mackerel, and sardines are high in vitamin D. Eggs and some mushrooms are also good sources of this vitamin. Fortified foods such as milk, cereals, and orange juice can help boost blood vitamin D levels as well.
If you don’t regularly have access to these foods for some reason, just 20 minutes in the sun daily can make a difference, too!
How Does Vitamin D Impact Youth Athletes?
Low vitamin D levels can cause fatigue, and this can quickly affect training and sporting performance and hinder recovery times.
Vitamin D helps the body absorb calcium and contributes to bone health, so the two nutrients go hand in hand. It also plays a role in muscle function. Therefore, overall athletic performance can be boosted by getting enough vitamin D.
Should Athletes Ever Take Calcium or Vitamin D Supplements?
While it is best to get nutrients from food, supplements may be necessary for athletes with inadequate dietary intake or specific needs. Those with allergies to certain food groups can use supplements to bridge the gap.
Vitamin D3 is the most absorbable form of this nutrient and should be the first choice for those needing a vitamin D boost. Calcium comes in various forms and can help those on a dairy-free diet.
Consulting a healthcare provider before starting any supplement regimen and following the appropriate age-related dosage information is recommended.
How Can Someone Tell They Are Low in Calcium or Vitamin D?
Signs of calcium and vitamin D deficiency include weak bones and teeth. Other symptoms of low calcium levels are muscle cramps and brittle nails.
Additionally, a vitamin D deficiency can present itself in symptoms like fatigue, muscle weakness, and mood changes. Blood tests can determine the actual levels of these nutrients in the body.