Calcium

It is important to have strong healthy bones when doing Parkour... Calcium is essential for maintaining healthy bones. The recommended calcium intake per day for an adult 19-50 years old is 1000mg, and a kid aged 12-18 years old is 1300mg.

(Dairy)
Low fat milk - 300 mg (1 cup 250ml or 8oz glass)
Tub of low fat yoghurt- 420 mg (1 tub 200g)
Cheddar Cheese - 310mg (40g cube)


(Non Dairy)
Calcium fortified Soya milk - 300 mg (8oz glass)
Calcium fortified Orange Juice - 300 mg (8oz glass)
Broccoli - 75mg (1 cup serving)
Orange - 60mg (1 Orange)
Spanish Clementines - 22mg (1 Clementine)
Almonds - 90mg (Quarter cup) 0r 50mg (15 almonds)
Cooked Spinach - 170mg (1 cup)

* 1oz = 28.4 grams

Sources of information from:
http://www.bonehealthforlife.org.au/content/view/18/480/
http://www.youtube.com/watch?v=fIF_Qnykaoc