Read this short article by Kate Arthur, Head of Health and Nutrition at AHDB, to understand why calcium is a key nutrient for university athletes.
🦴 Calcium and Bone Health
Calcium contributes to the maintenance of normal bones, which is especially important for students involved in weightbearing or high impact sports such as football, rugby, hockey, netball, and athletics. Early adulthood is a crucial time for building and maintaining bone strength, so getting enough calcium during your university years helps support long term bone health.
💪 Calcium and Muscle Function
Calcium also contributes to normal muscle function. It helps muscles receive the signals they need to contract properly during movement and exercise. For active students, meeting calcium requirements supports the normal functioning of the muscles used repeatedly in training and competition.
🥛 Dairy Foods: A Natural Source of Calcium
Dairy foods are a major source of calcium in many students’ diets. They also provide other important nutrients such as protein, iodine, and vitamin B12, which support overall health.
If you don’t consume dairy, plant-based alternatives can still contribute to your calcium intake - just make sure you choose options fortified with calcium and other key vitamins and minerals.
🍽️ Easy Ways to Include Calcium in a Busy Student Day
With lectures, training, part-time work, and social life to juggle, convenience matters. The good news is that calcium-rich foods are simple and affordable to add to everyday meals and snacks. Aim for around three servings of dairy foods per day. Examples include:
- Milk with cereal, porridge, overnight oats, or in smoothies
- Yoghurt as a quick snack between lectures or after training
- Cheese added to omelettes, pasta dishes, sandwiches, or salads
These small additions can help you meet your daily calcium needs without much effort.
🏅 The Bottom Line
Getting enough calcium supports normal bone and muscle function, helping you stay healthy, train consistently, and perform at your best throughout the university year. For BUCS athletes and coaches, building calcium rich foods into everyday eating habits is a simple but important part of supporting performance and wellbeing.
