Osteoporosis is a condition that can affect anyone, not just women. And yet many men aren’t even aware that they could be losing bone mass over the years without noticing any symptoms first. Want to avoid ending up with weak bones as you get older? Pay attention to your bone health—and doing that is as simple as making sure you get enough calcium in your diet every day. Fortunately, there are lots of ways to do that. In fact, you don’t even have to sit down and eat a traditional meal to get more calcium in your diet. Here are a few quick and easy
calcium-rich snacks for men to try when you’re on the go.
Want a deeper dive on Osteoporosis and what to watch out for? Read: Osteoporosis: A Silent Disease
Where Most Guys Are Failing Themselves
I find that the vast majority of my friends, of all ages, along with my personal training and nutrition clients, have no idea how much calcium they need on a daily basis. I also find that few of these men are taking any kind of a multivitamin or other supplements daily. Here’s the deal—it’s natural for men to start losing bone and muscle mass in their 40s and that doesn’t stop unless you actively work to keep bones strong and to build and maintain lean muscle mass. If you don’t want to be one of those guys who are hunched over at the shoulders and/or who don’t have much muscle tone or strength, you’ve got to do something to prevent that. It really is that simple. You can do that with your diet, you can add supplements to your diet, (including calcium) and you need to commit to spending time at the gym or doing some kind of regular exercise that will help build and maintain lean muscle mass.
Calcium. What’s the Deal? How Much Calcium Do Men Need on a Daily Basis?
Calcium is a critical part of the equation when it comes to building strong bones. Men between the ages of 19 and 70 need an average of 1,000 mg of calcium daily. Men over 70 need 1,200 mg. If you’re focused on making sure you get the calcium you need to keep bones and muscles healthy, calcium-rich snacks for men are key. Here are some calcium-rich snacks you can integrate into your diet that will help ensure you get most or all of your calcium (and even vitamin D) on the go!
Greek Yogurt is an Easy Calcium-Rich Snack for Men
As a pretty popular dairy product, it should come as no surprise that Greek yogurt is packed with calcium. Regular yogurt is fine, too, but if you can go Greek, do. It’s much better for you overall. So, Greek yogurt as a calcium-rich snack for men? How much? Great question! Greek yogurt packs about 450 mg of calcium in just one cup! So when you’re talking calcium-rich snack for men, this is a big easy button. Don’t like Greek yogurt? Read on.
Almonds Are a Great Source of Calcium
You might already know almonds have lots of Omega-3 fatty acids, otherwise known as the “good fat.” That alone makes them a healthy snack. But what makes almonds a fantastic calcium-rich snack for men is that they also have about 200 mg of calcium per serving. Even better, they are easy to stow in a backpack, gym bag, or keep on hand in the kitchen cabinet. In my house, we buy the super large bag of almonds at Costco because they’re such a popular snack item. Eat them alone or crush and sprinkle on your favorite cereal or morning oatmeal (also a great source of calcium, btw).
Chocolate Milk as a Calcium-Rich Snack Alternative
Calcium-rich snacks for men don’t have to be boring—just grab some chocolate milk! It’s healthy, kind of fun to drink (c’mon, who doesn’t love chocolate?), and tastes great. Even better, chocolate milk has about 280 mg of calcium per cup. As a bonus, it’s packed with protein and carbs, which can work together to aid muscle recovery. That makes it the perfect post-workout drink. Unless of course you’re lactose intolerant, and we’ve got a solution for that.
Want more on post-workout nutrition? You can also try these 10 Muscle-Building Post-Workout Breakfasts to go with that chocolate milk!
Liven Up Your Snacking With Fruit
Fruit is full of nutrients in general, but some pack an extra dose of calcium, which is what we’re looking for. If you’re looking for calcium-rich snacks to add to your daily diet, among the best options for bone health include oranges, apricots, and figs. You can eat these fresh as a snack or buy different variations, such as dried figs or apricots. I keep a bag of dried figs in my workout bag for a pre-workout boost.
Smoothies to the Rescue
I love smoothies as a calcium-rich snack for men, and recommend them to my fitness and nutrition clients all the time. You can use milk or yogurt as a base, or if you’re lactose intolerant or want to avoid the calories that dairy products bring, use coconut milk or almond milk as a base. Grab some frozen fruit (strawberries, mangoes, raspberries are all good), add some fresh kale, half of an avocado, and some flaxseed meal, and you’ve got one healthy smoothie. The finishing touch on that smoothie is a package of FitFormula’s Cal-EZ Calcium + D, which will give you all the calcium and vitamin D you need to keep those bones healthy and strong.
Hopefully I’ve got you thinking about the importance of staving off Osteoporosis and doing all you can, at every age, to keep your bones and muscles strong. It’s really not all that hard to do once you understand what’s at stake, and what to integrate into both your diet and your weekly exercise routine—I promise! One easy way to make sure you’re getting your daily dose of calcium is to start taking FitFormula’s Cal-EZ Calcium + D. It’s a flavorless, tasteless powder that can be added to anything—water, coffee, sports drink, sprinkled on scrambled eggs or mixed into your morning oatmeal. It comes in convenient single serving sleeves that you can stow in your backpack, gym bag, or office desk drawer, and get easy on-the-go solution to your daily calcium needs. Try it today for 50% off your first purchase using code: FitFormula50, and I’m betting you’ll enjoy not having to think about getting enough calcium from here on out.
Check out how else you can keep your bones strong: Stand Tall in the Fight Against Osteoporosis
Other resources on calcium-rich snacks:
Foods with Calcium: 5 nutrient-rich dishes
Male Osteoporosis: Bone Mass Matters
Risks of Osteoporosis in Men