Training Tip of the Month
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Bone Health: More than Just Calcium
In last month’s training tip we discussed the importance of calcium for bone health and overall performance. While calcium plays an important role in bone health, it is not the only factor ensuring healthy bones. Several other vitamins and minerals, as well as protein and fat play an important role. Here is what you need to know:
Vitamin D is required for the normal absorption of dietary calcium and to help regulate calcium levels, promote bone resorption, and allows for proper functioning of the hormones that affect bone health. Vitamin D is concentrated in eggs, catfish, salmon, fortified soy and rice milk, fortified breakfast cereals, fortified orange juice, milk, and some cheeses.
Vitamin K is also important for bone health, as it is involved in the synthesis of osteocalcin, which is produced by the bone-forming osteoblasts. Vitamin K is produced by bacteria in the digestive tract. Food sources of vitamin K include green leafy vegetables, avocados, cabbage, broccoli, Brussels sprouts, and milk.
Vitamin C is also required for the normal production of collagen and enhanced absorption of iron from green leafy vegetables. This does not require mega doses of Vitamin C as often found in supplements. A glass of orange juice or a single piece of citrus fruit will help adequately meet the daily requirements of vitamin C.
Iron promotes the production of collagen, which is important for the maintenance of healthy connective tissue and cartilage. The best dietary iron sources are beef, poultry, fish, dried beans, and iron-fortified cereals.
Protein is also needed for collagen production. The recommended protein intake for normal calcium metabolism is 0.45 – 0.7 grams a day per pound of body weight. For a 100-pound person this would be 45 to 70 grams of protein per day.
Magnesium, potassium, phosphorus, and fluoride are important contributors to bone remineralization process, which promotes higher bone density. Good sources of magnesium include nuts, green leafy vegetables, and whole grains. Potassium is found in fruits, vegetables, potatoes, milk, and yogurt. Phosphorus is found in milk, cheese, yogurt, tofu, spinach, and oats. Fluoride is found in fluoridated water, tea, and seafood. If you are a person who only drinks bottled water make sure you choose a brand that has fluoride added.
Dietary fat is another factor that increases calcium absorption. It is important to note that a low-calorie, low-fat diet can have very negative consequences on an athlete’s bones due to the role that fat plays in calcium absorption.
Calcium plays a very important role in bone health as explained in last month’s training tip, but other nutrients such as vitamins, minerals, protein and fat also play an equally important role in bone maintenance and overall bone health. It is vital to have a well-balanced diet that includes the nutrients explained above in order to avoid bone injuries and bone degeneration.
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July, 2007
Dangers of Dehydration
June, 2007
Ice Or Heat?
May, 2007
Speed, Agility, and Conditioning Camp
April, 2007
What To Do When A Tooth Gets Knocked Out
February, 2007
EXERCISE AND THE COMMON COLD
January, 2007
Precautions To Take When Training Outdoors in Winter
December, 2006
Hamstring Flexibility
November, 2006
Weight Loss in Wrestling
September, 2006
Choosing the Right Shoes
August, 2006
Core Strength
June, 2006
What It Means To Be An Athlete
May, 2006
Performance Enhancement Camps
April, 2006
Shin Splints
March, 2006
Bone Health: More than Just Calcium
February, 2006
Calcium For A Healthy Body
December, 2005
Caffeine as an Ergogenic Aid
November, 2005
Plantar Fasciitis
September, 2005
Warm Up and Cool Down
August, 2005
Nutrition Considerations for the Athlete
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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