Dairy
Highest bioavailability, the best foundation for your daily calcium
0 mg
Plant-Based Sources
Good contributors. Calcium-set tofu and edamame are standouts
0 mg
Fish & Seafood
Canned fish with bones are an underestimated calcium source
0 mg
Fortified Foods & Other Sources
Check labels. Fortification levels vary by brand
0 mg
Absorption & Loss Factors
Tick anything that applies today. Some are context-dependent, not automatic red flags
Your Daily Calcium Summary
Updates as you tick foods above
Total calcium from food today
0 mg
Daily target for M11 athletes
1,500 mg
Gap to target
1,500 mg
Absorption / loss factors flagged
None
Before reaching for a supplement, try adding one of these first
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Getting the Timing Right
Before training: Research shows that consuming a calcium-rich meal 1 to 2 hours before exercise (around 1,000 mg in a study context) can reduce the rise in parathyroid hormone (PTH) that drives calcium out of bone during exercise. In practice, this does not need to be a precise science. A calcium-rich pre-training meal such as milk-based porridge, Greek yoghurt with fortified cereal, or a dairy-based smoothie is a practical and effective approach.
Training twice a day: On double sessions, hitting 1,000 mg before every session is not practical. Instead, prioritise your highest calcium meal before whichever session is longer or sweatier. If high-calcium foods do not sit well with your pre-session fuelling strategy, a calcium supplement with a smaller pre-training snack is a reasonable alternative. Speak to Louise about what works best around your specific sessions.
Altitude and heat training blocks: Appetite drops at altitude and sweat rates rise in the heat. Both factors reduce your calcium intake and increase losses. Build calcium-rich foods into every meal during these periods, and flag it to Louise if you are consistently falling short.
Vitamin D, the essential partner: Calcium and vitamin D work together. Without sufficient vitamin D (target 75 nmol/L serum 25[OH]D), your gut simply cannot absorb the calcium you are eating. Get levels checked, especially in winter or following altitude camps in low-sunlight environments.
Keep calcium and iron apart: These two nutrients compete for absorption. As an M11 athlete at altitude, you should be taking 200 mg iron every other day. Take it at a separate meal from your main calcium sources, with at least 2 hours between them.