How much calcuim does a runner need daily?

Question

I'm a Junior in high school and I run cross country and Track and Field. How much calcium do I need to not risk getting a stress fracture? Anything helps.

-Thanks

Answer 1

I drink 3 glasses a day and run alot...this is what our coach recommends

Answer 2

Recommend daily allowance of calcium between ages 9 and 18 is about 1300 mgs per day.  That is an adequate amount for a runner.  Female runners who are at particular risk for stress fractures may need to take extra calcium.  Before taking a calcium supplement, talk to your coach, trainer, or doctor.  Too much calcium can cause gastric upset, among other issues.

Nutrition, and especially calcium intake, plays a role in stress fractures, particularly among females.  Meeting the RDA for calcium is very helpful in preventing them; however, not all stress fractures are a result of poor calcium.  A stress fracture occurs when the normal bone processes can't keep up.  Your bones are alive and are always undergoing change.  Usually when you apply stress to them, the bones can keep up and meet the stress and become stronger.  A stress fracture occurs when your body can't keep up with the stress being placed upon it.  Other factors such as running through bad shin splints, inadequate rest, improper shoes, running on very hard surfaces (like concrete) are also factors in stress fractures.

Answer 3

More then you can handle