Do people who run every day still need to supplement calcium?

Of course, calcium supplementation is required. Running does not provide calcium supplements.

People who run every day need to consume calcium through their diet.

People who love to run, in addition to mastering the correct running posture and method, must also have strong bones. In order to ensure bone density and bone hardness, the human body needs to replenish a large amount of calcium from the outside.

Calcium supplementation should pay attention to a reasonable diet. A cup of yogurt or yogurt contains one-third of the calcium your body needs in a day, and it's also rich in protein, which is great for muscle growth and recovery after a workout.

Calcium supplementation can also be used in beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, tofu milk, etc. Fish, shrimp, crab and seafood:

Crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp, crab, kelp, seaweed, clams, sea cucumbers, snails, etc.

To ensure calcium absorption, sunbath every day.

Studies have shown that as long as we ensure 15 minutes to half an hour of sunlight every day, the human body can synthesize the vitamin D that the body needs through ultraviolet rays to ensure the absorption of calcium.

Running makes you sweat'Sweating leads to loss of calcium'Make it up.

No, if your leg hurts, you can.

Generally speaking, if there are no adverse reactions, a normal diet is sufficient, and there is no big problem.

If you have knee pain, leg cramps, leg pain and other symptoms may be caused by calcium deficiency, you can supplement with appropriate calcium

Daily dietary calcium supplementation:

1. You can eat more dairy products, because dairy products are not only rich in calcium, but also have a high absorption rate.

2. Eat less salt: Studies have shown that the amount of salt in the diet is the main determinant of the amount of calcium excreted. That is, the more salt is consumed, the more calcium is excreted in the urine, and the more salt is consumed, the worse the calcium absorption is.

3. Beans (soybeans, green beans, black beans, etc. and their products), walnuts, sesame, hair cabbage, kelp, etc. also have high calcium content.

Calcium supplementation should try to take calcium from the diet, eat more calcium-rich foods, and pay attention to the supplement of protein and vitamin D while supplementing calcium, which can promote calcium absorption, but the dose of calcium supplementation should be appropriate, and attention should be paid to preventing urinary stones and other symptoms.

1.Protein series.

There is no difference between the three meals, you should eat and drink, but most of the time I will force myself to eat a boiled egg every day, not the egg yolk, this is not because the egg yolk is high in cholesterol and high in fat, but I really don't like to eat egg yolk, it is easy to choke on myself.

2.Calcium supplement series.

Then I will give myself a bottle of yogurt every day, occasionally two bottles, sometimes I can't wait to drink something sweet after running, at this time yogurt has become the first choice, when I rest, I am used to having nothing to do with a bag of yogurt after meals, there is no doubt that the combination of lactic acid and calcium in this process promotes the body's absorption of calcium, and creates an acidic environment that can better absorb the absorption of iron.

3.Potassium and magnesium element.

When I first started to prepare for the marathon, I would eat a banana before running, which was said to make up for the loss of potassium during the run, but later I found that the essential reason was that I had not accumulated enough exercises, and then my body had not yet adapted to a high-intensity exercise, so I felt particularly resistant to this thing at that time. In addition, the benefits of bananas are self-evident, in addition to the above, there are also sugar, vitamin B, etc., which can make yourself more tolerant during running.

4.Vitamin series.

5.Three-meal series.

This is no different from usual, just eat less greasy and fatty things, eat more vegetables, fish, and chicken, on the one hand, to prevent yourself from gaining weight, on the other hand, too much fat will squeeze out the space for the body to store carbohydrates, which may not be very professional here, but that's what it means.

In conclusion, there is no need to deliberately prepare anything for long-distance running, when you run too much and your body is too weak, your body will tell you honestly what you need to eat, and then you will understand what needs to be replenished in your daily life, and of course, in the end, you can't escape what I said above.

In addition, I am interested in taking a look at those Africans, some running gods, who usually have the opportunity to consider their diet, especially those black friends who have been deceived by black intermediaries to run marathons, it is good to be able to eat well.

If you are interested in long-distance running, practice more, eat three meals regularly, and sleep well, then there is basically no problem in running your goal.

Running Teaching 100 Days into a Half Motor Day 85 How to Supplement Nutrients for Poor Endurance.

Attention should be paid to iron supplementation, which can speed up blood circulation and promote the body's metabolism, as well as protein and vitamins to increase muscle ratio and promote the conversion of fat into muscle.

First of all, we should pay attention to supplementing protein, you can eat egg white, chicken breast, etc., secondly, we should pay attention to vitamin supplementation, eat more fruits, and finally eat some carbohydrates in moderation, and pay attention to nutritional balance.

Attention should be paid to supplementing carbohydrates, vitamins, proteins, calcium supplements, and energy. These are all nutrients that need to be supplemented.