If you are refueling after a workout with milk, you probably already know that you are benefiting from milk’s nutrition after exercise. Milk is a rich source of quality protein, electrolytes and carbohydrates, to name a few nutritional benefits.
Outside of the sports world, milk is most noted nutritionally not for its protein, but for its calcium content. While we know that milk has more benefits than just calcium, it is important to note that dairy is the number one source of calcium in the American diet and that dairy foods play an important role in ensuring everyone consumes enough of this key mineral.
Did you know that preteens and teens aged 9-18 years need 1300 mg of calcium each day? Calcium plays a role in the maintenance and growth of bones and teeth, contributes to the function of nerves and muscles including the heart, and regulates other critical body functions.
Milk, cheese and yogurt are inherently good sources of calcium not only because they contain it, but because that calcium is easily absorbed by the body. Many other foods are naturally rich in calcium (particularly dark green vegetables), but these foods have compounds in them which prevent the absorption of calcium.
The following are tips and charts you can use to make sure you are getting the proper amount of calcium:
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Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.