Let’s Talk About Calcium

Sue A. James, MS, RD, LDN

Calcium is the most abundant mineral in our bodies. Besides supporting our bones and teeth, calcium is also a mineral used when a muscle contracts. It circulates through our bodies in our blood stream.  It is important to consume foods or drinks with calcium in order to keep our bones, muscles, and teeth healthy.  This time of year many of the football players are getting treatments to keep their bones and muscles healthy and strong. The Ravens players make sure that they eat a variety of nutrients, especially calcium, to remain healthy through the rest of this season.

Some of the highest amounts of calcium can be found in milk and yogurt. It is best for most of us to choose low fat or fat free milk and yogurt.  Some other foods that contain calcium but in smaller amounts are low fat pudding, cottage cheese and tofu.  Fish like salmon and sardines actually contain calcium if you eat their bones. No kidding, they are sold in cans with their bones. Chew them well if you try these foods. Vegetables also contain small amounts of calcium. Eat spinach, broccoli, kale, and turnip greens to get a calcium boost .

The table below will tell you how much calcium is in some of the foods listed above. Shoot for 1300 milligRams of calcium per day since you are growing.

Stay strong and eat well!

National Institutes of Health, Calcium Fact Sheet, 2009.

The flu and cold seasons are upon us. There has been lots of information on washing your hands and covering your mouth and nose when you cough or sneeze as ways to prevent getting sick.

Training camp is just getting started. The players are coming in rested and ready to practice and play. Everyone on the Ravens medical staff work hard to make sure the players stay hydrated.

As the summer rolls along finding easy and nutritious snacks or meals to carry to football camp, the swimming pool, or the beach is difficult. Try to think about maintaining energy and hydration when you are away from home. Stay energized and be ready for your summer fun.

The Ravens players are back in town for their off season strength and conditioning program. The exercises they are doing are specific for football. Workouts that are specialized for football often include lifting heavy weights, running gassers (sprints) on the practice fields, and specific exercises to strengthen their backs (core).  Each of these movements uses the carbohydrates in their muscles.  The stored carbohydrate or glycogen must be replaced before and after workouts.  Glycogen gives our muscles the energy to run or lift weights.

The offseason is a time for them to recuperate, heal, and strengthen their bodies, as they start to think about the next season.  The Ravens players take a break from the rigorous exercise and practices for a few weeks, which help their bodies mend. Since the Baltimore Ravens players are not working out as often, they need to be careful to maintain their healthy weight.  Many of the players cut back on how much they are eating in order to prevent extra weight gain.

We have made the playoffs and are continuing to work hard to stay healthy and maintain energy for a long season.  This time of year the players often have "tired legs" and it is important to focus on how they eat and hydrate to have the endurance for every game.

It is hard to believe that the winter months are here. The holiday season brings lots of parties and outdoor activities like sledding and ice skating. Since the weather is dryer and the heaters are on, many of the players try to drink more water.

With the NFL teams in the middle of their season and many of you are finishing up your football seasons, It is important to continue to think about the food you put in your body, since this is when you have time to eat and grow and build strength.  The Ravens are eating to maintain their energy and strength. They are halfway through a tough season and some of the guys are trying not to lose weight. If you lost weight during your football season and need to regain some weight or just need to eat more to grow taller, there are lots of foods that will add the calories and the nutrition your body needs.

Since the season began the Ravens players have been attending meetings, working out, and practicing hard each week. Their schedules are so busy that planning what they are eating is the last thing on their minds. Eating well for recovery and healing is important during the football season.