Growing bodies require the right fuel to perform optimally in sports, recover more quickly, and maintain overall health throughout the season. Two key nutrients that help with this are iron and calcium. These minerals support strong bones, powerful muscles, and energy levels that last through practices and games.
For youth athletes under 18, getting enough of both can make a big difference in how they feel and perform. Here’s why iron and calcium matter, how to get more of them, and what parents should know to help their athlete thrive!
Why Iron and Calcium Are So Important
Iron helps carry oxygen in your blood, which keeps your muscles energized during long practices or intense games. Without sufficient iron, athletes may experience fatigue, weakness, or even dizziness.
Calcium, on the other hand, helps build strong bones and enables muscles to contract properly. Since young athletes are still growing, not getting enough calcium can impact how bones develop and their strength later in life. Together, these nutrients support healthy growth, promote strong performance, and reduce the risk of injuries.
What Happens If You Don’t Get Enough?
Iron deficiency can cause a condition known as iron-deficiency anemia, which leads to fatigue, shortness of breath, and slower recovery after exercise. It’s more common in teenage girls due to monthly blood loss and in athletes who train hard without eating enough iron-rich foods.
Calcium deficiency, while less noticeable at first, can lead to weaker bones and increase the risk of stress fractures or bone injuries. Since most bone mass is formed before the age of 20, skipping calcium now can compromise bone strength in the future.
What Foods Are Highest In Iron and Calcium?
Iron is found in both animal and plant foods. Red meat, turkey, and chicken are excellent sources of heme iron, which your body absorbs easily. Beans, lentils, spinach, and fortified cereals contain non-heme iron, which is still helpful but doesn’t absorb as well without vitamin C. Drinking orange juice or eating strawberries with your meal can help your body take in more of this kind of iron.
Calcium-rich foods include dairy products like milk, yogurt, and cheese. Non-dairy options include leafy greens like kale, fortified plant milks, and calcium-set tofu. For athletes who don’t eat dairy, it’s important to find other sources or use supplements if a doctor recommends it.
When and How Much You Need
Most teens require approximately 1,300 milligrams of calcium per day and between 8 and 15 milligrams of iron, depending on their age and gender. Spacing these nutrients throughout the day helps your body absorb them better. Try including a source of iron and calcium at every meal or snack to help meet your daily needs. For example, a breakfast of fortified cereal with milk and fruit, a lunch of a turkey sandwich with a side of yogurt, and a dinner of lean beef, broccoli, and rice can cover a wide range of daily needs.
Tips For Parents to Support Healthy Nutrition
Parents can help by stocking the fridge with iron- and calcium-rich snacks, encouraging balanced meals, and making sure their athlete doesn’t skip meals, especially after workouts. Cooking meals together, planning snack options for before and after practice, and talking with a pediatrician about supplements (if needed) are simple ways to stay on track. Also, encourage kids to drink less soda, since it can interfere with calcium absorption, and more milk, fortified drinks, or water.