Osteoporosis makes your bones so weak and brittle that even the simple act of running can cause a fracture. By consuming adequate amounts of calcium, you can avoid osteoporosis.
Calcium is also known to bind to fat in your body, reducing fat levels. It is also known to reduce metabolic syndrome in women which is often associated with many heart diseases and diabetes.
As a runner, your calcium needs may be 1,000mg to 1,500mg higher than average, depending on your fitness goals.
If you're running to lose weight and are on a calorie-restricted diet, you may not be getting enough calcium in your daily meals.
When you run, you tend to sweat and thus lose calcium. If you are a vegetarian or vegan, your meals may not provide enough calcium.
Regular runners need more calcium because a calcium deficiency can lead to injury, forcing runners to be sedentary to recover.
Therefore, it is important to focus on foods that are good sources of minerals such as milk, cheese, yogurt, sardines and salmon, amaranth , Chinese cabbage, kale, and broccoli. green, orange, fig, soybean, tofu and oatmeal...
