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Functioning is one of the easiest and most accessible exercises. Its advantages are dynamic, with a positive effect on the heartbrain, muscles, bones, etc. It’s also great for losing weight, feeling energized, or just having a good time, making it great exercise for your overall health.

But, as with any new habit that involves lots of physical activity, runners should also make certain dietary changes that not only help maintain the habit, but also improve performance. Running is recognized as high impact exercisewhich means that when you run, your foot carries about three times your body weight with each stride, which puts pressure on your bones, said Vikas Singh, CEO and Founder of fitpage.

“One way to alleviate these stressors is to meet your nutritional needs by getting an adequate amount of calcium in your diet,” he said.

Increase your calcium intake. (Source: Getty Images/Thinkstock)

Bone health in runners

Almost all or 99% of all calcium is stored in bones and teeth, highlighting the importance of calcium in bone health. Menstruation, pregnancy and menopause add greater importance to calcium needs, which tend to increase with age or improve your performance.

There is also a higher risk of osteoporosis in people who regularly engage in high-impact exercise like running. Osteoporosis indicates compromised bone health, in which your bones become weak and brittle to such a degree that a simple act of running can also cause a fracture. And the likelihood of developing osteoporosis increases if you train for more than seven hours a week, Singh said.

Runners and calcium needs

Your body stores calcium by depositing the mineral for the first 25 years of your life. However, this “bone bank” stops depositing calcium at the age of 30 and begins to take advantage of stored calcium.

Calcium needs in women:

*A teenager aged 14 to 18 needs 1300 mg of calcium per day from their daily diet and supplements.
*An adult, aged 19 to 70, needs 800 to 1000 mg of calcium per day.
*The calcium requirements of a pregnant and breastfeeding woman increase during this period to over 1300 mg of calcium per day.
*People over the age of 70 also need higher amounts of calcium, up to 1300 mg per day.

As a runner, your calcium needs are likely to be higher than average – between 1000mg and 1500mg – depending on your fitness goal.

*If you are run to lose weight and you’re on a low-calorie diet, you’re probably not getting enough calcium in your daily meals.
*When you run, you tend to sweat and therefore lose calcium.
* If you are vegetarian or vegan, your meals are less likely to provide adequate amounts of calcium.

What foods are good sources of calcium?

Of all the adverse effects that are associated with calcium deficiency among female runners, injuries are the most notorious and hurtful. A greater need for calcium is imperative, so let’s dive into mineral-rich foods.

Milk, cheese and yogurt are excellent sources of calcium. Sardines and salmon (with bones) are the second best sources of dietary calcium.

Vegetables like amaranth, agathi leaves, Chinese cabbage, kale and broccoli can also help contribute to your daily calcium intake. Additionally, fruits like oranges and figs contain small amounts of calcium. Finally, foods like soy, tofu, and oatmeal can help boost your calcium intake.

Broccoli can help contribute to your daily calcium intake. (Photo: Pexels)


Use supplements only if you cannot meet your calcium needs through your diet. “Supplements can be a reliable source, but it’s recommended that you consult your doctor or dietitian first,” Singh said.

*Consider calcium carbonate, as its absorption does not depend on food.
*Avoid taking calcium supplements with a large serving of salad, as large amounts of oxalic acid in green leafy vegetables can interfere with calcium absorption.
*Another compound that can reduce calcium absorption is caffeineso avoid taking your supplements right after your cup of coffee or tea.
* Do not mix your iron supplements with calcium. Both minerals use the same binding site, which can interfere with iron absorption. Take them at least two hours apart.

croissant, eat croissant, how to eat croissant, instagram influencer, eat croissant video, indian express news Avoid taking your supplements right after your cup of coffee or tea. (Photo: Getty/Thinkstock)

Consuming adequate amounts of calcium through the diet is often overlooked, in part because the deficiency does not become apparent until later in adult life, when the body begins to use calcium stores from the bones. It is therefore important to have a balanced diet and to start meeting your calcium needs today!

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