Calcium and Its Role in Athletic Performance

by Jessica Betts, UNL Nutrition 453

Can drinking an extra glass of milk per day or taking a calcium supplement make you run faster, lift more, or bike longer? Calcium is a mineral and its role in the body is considered essential for the proper growth and strength of bones and teeth. Dairy products are very high in calcium, such as milk, yogurt and cheese. And other good sources of calcium include calcium-fortified orange juice, broccoli, green leafy vegetables such as kale and spinach, and beans.

It is important for bones to be strong when engaging in physical activity, and therefore one might wonder if calcium might be particularly useful in enhancing athletic performance. At this point, it is uncertain if supplemental calcium will enhance athletic performance. It is known, however, that a low dietary intake of calcium may increase the risk of stress fractures in athletes, especially women. So go ahead, have another glass of milk. It won't hurt you!

Henry C. Lukaski, Ph.D., FACSM (Chair), Emily Haymes, Ph.D., FACSM, and Mitch Kanter, Ph.D., FACSM. "Vitamin and Mineral Supplements and Exercise," Current Comment from the American College of Sports Medicine. May 1998. Page 2.
Wardlaw, Gordon M., Ph.D., R.D., L.D., Hampl, Jeffrey S., Ph.D., R.D., DiSilvestro, Robert A., Ph.D. Chapter 11, "Water and Major Minerals." Perspectives in Nutrition. The McGraw-Hill Companies, Inc., 2004. Page 389-393.