Why Calcium is Important for Athletic Performance
Essential for Athletic Performance
Calcium plays a critical role in supporting Athletic Performance through its effects on metabolism, energy production, and cellular function.
Key Benefits
Builds and maintains strong bones
Additional Support
Prevents osteoporosis
Daily Target for Athletic Performance
1000 mg per day
Adjusted based on Athletic Performance goals
Best Calcium-Rich Foods for Athletic Performance
These foods provide the most Calcium while supporting your Athletic Performance goals:
| Rank | Food | Calcium per 100g | % Daily Value | Athletic Performance Score |
|---|---|---|---|---|
| 0 | Chia Seeds | 631.0 | 63% | |
| 1 | Sardines | 382.0 | 38% | |
| 2 | Tofu (Firm) | 350.0 | 35% | |
| 3 | Almonds | 269.0 | 27% | |
| 4 | Cottage Cheese (Low-Fat) | 187.0 | 19% | |
| 5 | Anchovies (Canned in Oil) | 147.0 | 15% | |
| 6 | Kale | 150.0 | 15% | |
| 7 | Wakame Seaweed | 120.0 | 12% | |
| 8 | Greek Yogurt | 110.0 | 11% | |
| 9 | Natto | 109.0 | 11% | |
| 10 | Tempeh | 111.0 | 11% | |
| 11 | Spinach | 99.0 | 10% | |
| 12 | Black Sesame Seeds | 88.0 | 9% |
How Much Calcium Do You Need?
General Population
1000 mg (Men)
1000 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Calcium target naturally:
Breakfast
- Chia Seeds - 100g (631.0 )
Total: 631
Lunch
- Sardines - 100g (382.0 )
Total: 382
Dinner
- Tofu (Firm) - 100g (350.0 )
Total: 350
Snack
- Almonds - 50g (134.5 )
Total: 134.5
Daily Total: 1498 mg (150% of target)
✓ Signs of Adequate Calcium
- Improved Athletic Performance performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Calcium Deficiency
- Weak and brittle bones
- Muscle cramps and spasms
- Numbness in fingers and toes
- Abnormal heart rhythms
- Tooth decay
- Osteoporosis risk
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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