Last week we built the plate with carbs, protein, and healthy fats. This week is about something you can’t see but your athlete depends on every time they land a jump, take a slide, or block a ball in the dirt: their bones.

Why the Teen Years Matter

Bones aren’t finished when a kid is born. They keep growing and getting denser all through childhood, and the teen years are the big building season. According to the NIH, most of the bone a person will have for life is built by the end of the teen years. After that, the goal is mostly keeping what you built.

That makes ages 9 to 18 a window you only get once. Strong bones now mean fewer stress injuries in the season ahead and a healthier frame for the rest of their life.

Calcium: The Building Block

Calcium is what bones are made of. The NIH recommends 1,300 mg a day for kids 9 to 18, more than adults need. That works out to roughly four servings of milk, yogurt, or cheese.

Good sources are milk, yogurt, cheese, calcium-fortified orange juice or soy milk, canned salmon or sardines with the bones, tofu made with calcium, and greens like broccoli and kale. Dairy is the easiest way to get there, but it isn’t the only way.

One common problem: sodas, sports drinks, and juice take the place of milk at meals. Put a glass of milk on the table at breakfast and supper and that alone covers about half the day.

Vitamin D: The Helper

Calcium can’t do its job without vitamin D, which helps the body absorb it. The NIH recommends 600 IU a day for kids and teens. Fortified milk, eggs, and fatty fish like salmon are good sources, and time outside in the sun helps the body make its own.

If you’re wondering whether your athlete gets enough, or you’re thinking about a supplement, ask your pediatrician. They can check and give advice that fits your child.

Training Builds Bone Too

Food is only half of it. Bones get stronger when they’re loaded. Running, jumping, sprinting, and lifting all send the message to build. That’s one more reason the push ups, squats, and sprints on this site matter. Swimming and biking are great for fitness, but kids who only do those should add some running and jumping too.

The Homeschool Angle

We’re home a lot, and that can mean a lot of time indoors at the school table. Take advantage of the flexibility. Move a lesson to the porch, do read-aloud outside, or take a mid-morning walk. Sunshine and movement both help.

This is also a good science lesson. Have your kids look up what bones are made of, or try the old experiment of soaking a chicken bone in vinegar for a few days to see what happens when the calcium is pulled out.

This Week

Count calcium servings for one normal day. Milk, yogurt, and cheese each count as one. If your athlete is short of four, add a glass of milk at supper or a yogurt after practice. And get outside for at least a little while every day.

Next week we’ll talk about iron, and why low iron can make a hard worker feel tired all the time.

“I praise you because I am fearfully and wonderfully made.” Psalm 139:14