Calcium is the most abundant mineral in the body and it’s also one of the most important minerals for athletes. We all know that calcium is important for good bone health, but did you know that calcium is required for nerve function, hormonal secretion and for muscle contractions? Try running, biking or lifting without moving those strong muscles!
Guidelines suggest women ages 19 through 50 strive for 1000 mg of calcium daily, and 1200 mg for those over age 50.
Good sources of calcium include:
- ? dairy foods
- ? green, leafy veggies
- ? beans
- ? almonds
- ? broccoli
- ? tofu
- ? rhubarb
- ? calcium fortified foods
As much as I love broccoli, I’d rather get boost my calcium intake with delicious Greek yogurt. Greek yogurt is thicker than regular yogurt and it also has lots more protein. I love to buy the big tubs of plain yogurt, because the absence of flavor gives you so much versatility! Use plain yogurt on a baked potato or use it just like sour cream. Add fruit, coconut, peanut butter or granola for yummy, naturally-flavored yogurts or parfaits. If you’re really into yogurt, check out yogurtnerd.com for reviews on the latest yogurt makers.
This Super Food Mocha Chip Greek Yogurt recipe also container maca powder. Maca has many health benefits, but it has a slight “healthy taste,” so I try to disguise the flavor. Hence the addition of coffee flavoring to the yogurt!
- 1 cup Greek yogurt (plain or vanilla)
- 1 teaspoon maca powder
- 1 teaspoon instant coffee powder
- 1 tablespoon sugar (or equivalent sweetener), if desired
- 1 tablespoon mini dark chocolate chips
- Stir ingredients together and serve!
Nutrition Facts (per My Fitness Pal):
Calories: 220, fat 4g, carbs 24g, protein 23g, calcium 27% daily value.