The best dietary sources of calcium are dairy foods, particularly the low fat alternatives. One cup of low fat `fortified' milk or one tub of low fat yoghurt provides between 350 to 400 mg calcium. One x 30g slice of reduced fat cheese has approximately 300 mg calcium, and one scoop (50 g) of low fat ice cream provides 70 mg calcium. Other good sources include soy products e.g., one cup of low fat, calcium enriched soy drink has 300 mg calcium, 100 g tofu provides 160 mg calcium, and 100 g of canned salmon with bones provides 300mg calcium.
Iron intake
The mineral, iron, forms part of haemoglobin, which transports oxygen in the blood and is also an essential nutrient for energy production and immunity. Athletes appear to be at greater risk of iron deficiency, with female athletes who are regularly menstruating being at particular risk. Strenuous exercise may increase iron losses through the destruction of red blood cells and losses in sweat, as well as inadequate iron intake.
Iron deficiency and subsequent iron deficiency anaemia are associated with reduced athletic performance, fatigue, dizziness, shortness of breath and increased susceptibility to colds and infections. A blood test which measures blood iron levels and body iron stores (ferritin) is required to diagnose iron deficiency. If body iron levels are depleted, an iron supplement in conjunction with increased dietary iron may be recommended.
