If you do not want to have milk and do not want to take supplements or calcium fortified foods and you want to get calcium then you can eat a lot of sardines with the bones or a lot of chia seeds depending on if you want a plant or aninal source if you are not allergic to either of these sources
The bones are smalk enough to chew but do not choke on the bones
I am not giving you diet or medical advice to do either one
@shortstories @Stahesh Well I don't eat chia seed that frequenly I go to the Gym 5 days a week and lift heavy weights and My bones are pretty thick the scan they do of My body said My mineral content is pretty high along with My water content.
It seems that getting calsium from leafy greens is enough For me to thrive in My heavy lifting
Maybe it is because you used to have a lot of dairy products before you turned vegan
Maybe it is from Calcium fortified foods like soy milk or tofu or orange juice with added calcium
@shortstories @Stahesh I have been Vegan For the LAST 9 years I don't think calcium store LAST that long and moreover that I' AM way more active now that I am Vegan before I was Vegan since For My personal case meat dairy and eggs makes weaker and tired all the Time Sincé I am Vegan I have more energy I Will admit I am eating way more calories now as a Vegan compare when I'was omnivore cause Sincé a Vegan is low fat and high in carbs I can basically stuff myself and I won't get store fat
@shortstories @Stahesh Yeah but is pretty I know the body have a mechanism to turn carbs into fat but the amount of carbs You need to consume above your caloric requirement is basically insane can happen but is pretty hard cause You know carbs and protein only have 4 calories While fat have 9 calories
@VeganMGTOW @Stahesh
If you eat enough more carbs without increasing exercise calories then you will store fat