Management It is one of the easiest and most accessible exercises. Its benefits are dynamic, with Positive effect on the heart, brain, muscle, bone, etc. It also serves as a way to lose weight, feel rejuvenated or just have a good time, making it a great overall health exercise.
But, as with any new habit that involves a lot of physical activity, runners also need to make some dietary modifications that not only help maintain the habit, but also enhance performance. Running is recognized as High impact exerciseWhen running, Vikas Singh, CEO and founder of fitpage, said that when you run, your foot bears about three times your body weight on each step, which puts pressure on your bones.
“One way to relieve these stressors is to meet your nutritional needs by getting an adequate amount of Calcium in your diet,” He said.
Bone health in runners
Almost all of the calcium, or 99 percent, is stored in the bones and teeth, which highlights The importance of calcium in bone health. Menstruation, pregnancy, and menopause all add more importance to calcium needs, which tend to increase as you age or improve your performance.
There is also a greater risk of osteoporosis in those who regularly perform high-impact exercises such as running. Osteoporosis refers to poor bone health, in which your bones become so weak and brittle that even a simple run can also cause a fracture. Singh said the likelihood of developing osteoporosis increases if you train for more than seven hours a week.
Women Runners And Calcium Needs
Your body stores calcium by depositing the mineral during the first 25 years of your life. However, this “bone bank” stops depositing calcium When you are 30 years old It begins to drain the stored calcium.
Calcium requirements for women:
* A teen, aged 14-18, needs 1,300 mg of calcium per day through the daily diet and supplements.
*An adult, between the ages of 19 and 70, needs 800 mg – 1,000 mg of calcium per day.
* Pregnant and breastfeeding women need a sharp rise in calcium during this period to more than 1,300 mg of calcium per day.
* Older adults over the age of 70 also need more calcium, up to 1,300 mg per day.
As a runner, your calcium needs will likely be above average — between 1,000 mg to 1,500 mg — depending on your fitness goal.
* If you are Running to lose weight And when you’re on a low-calorie diet, you probably aren’t getting enough calcium from your daily meals.
* While running, you tend to sweat and thus lose calcium.
*If you are a vegetarian or vegan, it is unlikely that your meals will provide adequate amounts of calcium.
What foods are good sources of calcium?
Among all the ill effects it is associated with lack of calcium In runners, injury is the most notorious and most harmful. It is necessary to increase the need for calcium, so let’s delve into foods rich in minerals.
Milk, cheese and yogurt are excellent sources of calcium. Sardines and salmon (with bones) are the second best sources of dietary calcium.
Vegetables such as amaranth, agathi leaves, Chinese cabbage, turnip and Broccoli It can also help contribute to your daily calcium intake. Furthermore, fruits like oranges and figs contain small amounts of calcium. Finally, items like soybeans, tofu, and oatmeal can help boost your calcium supply.
Do not resort to supplementation unless you are unable to meet your calcium needs through your diet. “Supplements can be a reliable source, but it is recommended that you consult your doctor or dietitian first,” Singh emphasized.
*Consider calcium carbonate, as its absorption is not food dependent.
* Avoid taking calcium supplements with a large amount of salad, because large amounts of oxalic acid in greens can impair calcium absorption.
* Another compound that can reduce calcium absorption is caffeineTherefore, avoid taking supplements immediately after a cup of coffee or tea.
* Do not infuse iron supplements with calcium. Both minerals use the same binding site, and this can impair iron absorption. Take them at least two hours apart.
Adequate calcium intake through the diet is often overlooked, in part because the deficiency is not felt until later in puberty, when the body begins to use calcium stores from the bones. So it is important to have a balanced diet and start meeting your calcium needs today!
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