Tag: Stress fracture prevention

According to the NIH, most adult runners need around 1,000 mg of calcium daily, but requirements can vary significantly based on age, gender, and training intensity. Understanding how much calcium should a runner take is vital for maintaining strong bones, supporting muscle function, and preventing the risk of painful stress fractures during training.

Athletes typically require more calcium than the general population due to increased physical demands and loss through sweat. While general adult guidelines suggest 1,000 mg daily, many sports dietitians recommend higher intakes for those with intensive training schedules or specific risk factors.

According to a 2016 retrospective cohort study, 83% of individuals with a stress fracture had vitamin D levels below 40 ng/mL, demonstrating a strong link between nutrient deficiencies and bone health. A strategic diet can be a powerful tool for building resilient bones and minimizing the risk of these painful injuries.