If you’re a woman trying to improve your race times, making sure you get enough calcium in your diet is a must. When you’re that young, your body is still growing and building new cells. Without adequate calcium, those new cells will not grow as strong as they need to be.
Calcium is important for the growth of women because it helps build better bones. If you do not get calcium at a younger age, like teenager or freshman years in college, then there is a chance that you may develop weaker bones which can lead to osteoporosis.
“I would recommend this for anyone who is looking into becoming a runner and wanting to strengthen her body and bones.” – Runs with coffee (blog)
There are many ill-effects of not getting your calcium intake, but one of the most hurtful would be injury. That is why it is important to make sure you get enough calcium every day to prevent any injuries or other medical problems that can arise from a lack of calcium in your diet.
So if you are running, whether it’s for fun or competitively, then having the correct amount of calcium in your body will help strengthen your bones and protect against injury. It was recommended that females who want to start running should consult their physician first before starting an exercise regimen because there could be some underlying health issues or dietary restrictions that they must follow along with consuming the right amount of calcium in their diets.
If you are unable to meet your daily calcium needs through your diet there is also the option of taking supplements, but it is recommended that you first consult your physician or dietitian before resorting to taking them.
What you will need:
Getting enough calcium doesn’t just increase bone strength but it also helps women avoid stress fractures, which can keep them from reaching their full potential as runners. And if running isn’t part of your workout regimen right now, start! Running will not only help build strong bones but you’ll stay lean and toned as well!
The Recommended Daily Intake for adult women is 1,000 milligrams daily according to the National Institutes of Health. If you’re looking to take supplements, that amount can go up to 1,500 milligrams per day.
There are lots of sources for getting calcium in your diet, so you won’t have any trouble reaching your daily goals. Salmon is a great source of calcium, especially when it’s baked or grilled with no added oils. To get even more calcium into your diet, try low-fat milk or cheese.
Don’t let another season pass by without getting the nutrients you need to reach peak performance! With just one cup of cooked spinach providing over 100% RDV along with other great sources like broccoli and kale, there are plenty of ways to incorporate more calcium into your diet. Plus, calcium is great for more than just stronger bones!
Consume foods which are rich in calcium
“According to Dr. Sunita Singh, Consultant-Gynaecology & Obstetrics at Fortis La Femme Hospital, New Delhi, ‘Calcium is essential for women runners as they lose bone mass during pregnancy and lactation.’ She further adds that an increased need for calcium is imperative after adolescence due to several reasons.”
“Foods like milk (both powdered and fresh), cheese, yoghurt, milk, peas, leafy vegetables are good sources of calcium.
*Calcium carbonate is an easily absorbable form of calcium which can be taken without food, but may lead to constipation.
*It is recommended that you first consult your physician or dietitian before resorting to taking calcium supplements.”
Since the teen years are when bones grow and develop it is important to make sure their dietary intake has enough calcium in it. If this isn’t happening then there could be problems later on with the development of strong bones which could lead to osteoporosis as they get older.
There are many ill-effects of not getting your calcium intake, but one of the most hurtful would be injury. That is why it is important to make sure you get enough calcium every day to prevent any injuries or other medical problems that can arise from a lack of calcium in your diet.