Essential nutrients and exercise for optimal bone health

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Bone health is a key area of development in the well-being of athletes and is crucial for safe training and successful career progression. Researchers often use bone mineral density (BMD) as the primary marker for bone health, which usually peaks in early adulthood when many athletes reach their athletic peak.

Calcium, a crucial mineral for bone health and density (BMD), is primarily stored in the bones, making them strong and resilient.

Calcium is vitally important for overall health and is one of the most essential minerals for human health. Almost every cell in the body uses Calcium in some way. The body cannot make Calcium. The body only gets the Calcium it needs through food or supplements. If you do not get enough Calcium in the diet, or if the body does not absorb enough Calcium, bones can get weak or will not grow properly. As we age, we absorb less and less Calcium, which causes the body to take more and more Calcium from the bones.

Obtaining Calcium from a balanced diet is critical. Foods like plant-based options, milk, cheeses, and other dairy products are rich in Calcium. For athletes, dietary supplements can also be a source of Calcium, with many innovative calcium formulas available on the market.

The amount of Calcium needed from a supplement depends on how much your diet provides. Furthermore, several different calcium compounds include calcium carbonate and calcium citrate. All calcium formulas are absorbed equally well when taken with food, except for people with gastrointestinal diseases.

Moreover, consumers must consider calcium formulas that contain Vitamin D. Calcium will only be absorbed if the formula includes vitamin D. A lack of Vitamin D will impact the production of the hormone calcitriol. Bioactive vitamin D, or calcitriol, is a steroid hormone known for its essential role in regulating body levels of Calcium and phosphorus and in mineralization of bone. More recently, it has become clear that receptors for vitamin D are present in a wide variety of cells and that this hormone has biological effects that extend far beyond the control of mineral metabolism. A lack of calcitriol will also impact calcium absorption from the diet. When this happens, the body must take Calcium stored in the skeleton, weakening existing bone and preventing the formation of strong, new bone. This risk is why retailers need to direct their customers to calcium formulas that contain bioactive Vitamin D or calcitriol.

Consumers should be aware of the various compounds included when choosing a calcium formula. This knowledge empowers them to make informed decisions about their bone health, ensuring they get the most out of their chosen supplement.

• Vitamin K2, also known as menaquinone, works in harmony with calcium and vitamin D. It originates in the gastrointestinal tract from bacteria and travels directly to the blood vessel walls, bones, and tissues. Understanding the biological role of Vitamin K2 in moving Calcium into the proper areas of the body, such as the bones and teeth, will enhance your awareness of bone health.
• Magnesium ensures the strength and firmness of bones and makes teeth harder. Its participation in a wide array of biochemical reactions makes it an essential component for healthy bones and teeth. Understanding the necessity of adequate magnesium for the absorption and metabolism of Calcium will equip you with the knowledge needed for healthy bones.
• Potassium is not necessarily known for aiding bone health; it is a mineral that helps nerves and muscles communicate and helps cells remove waste. However, potassium may neutralize acids that remove Calcium from the body.

Protein makes up roughly 50% of bone, so consuming quality protein is vital for healthy bones. According to several studies, low protein intake decreases calcium absorption and may also impact bone formation and breakdown rates. Athletes must know that high-protein diets can leach Calcium from bones. Nevertheless, studies have found that this only occurs in people who consume up to 100 grams of protein daily, as long as they balance this with plenty of plant foods and adequate calcium intake.

Whey protein isolate, the purest form available, is an excellent protein choice for healthy bones. It is unsurpassed as a source of the essential amino acids required in the daily diet. Essential amino acids are the building blocks for healthy bones, muscles, skin, nails, and other body tissue.

Athletes need more protein in their diet, often as much as twice the recommended daily allowance for optimal performance. Whey Protein makes a difference for the following reasons:

• Whey protein is a naturally complete protein containing all the essential amino acids required in the daily diet. Its ideal combination of amino acids helps improve bone density and body composition and enhance athletic performance.
• Whey protein is a rich source of branched-chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since, unlike other essential amino acids, they metabolize directly into muscle tissue and serve as the initial energy source during exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and repair and rebuild lean muscle tissue.
• Whey protein is an excellent source of the essential amino acid leucine. Leucine is important for athletes as it promotes muscle protein synthesis and growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine.
• Whey protein is a soluble, easy-to-digest protein that is efficiently absorbed into the body. Because it can nourish muscles quickly, people often call it a “fast” protein.
• Whey protein helps athletes maintain a healthy immune system by increasing glutathione levels. Glutathione is an antioxidant required for a healthy immune system. Exercise and resistance training may reduce glutathione levels.

Interestingly, resistance training can dramatically impact bone density. Resistance Training is another name for weight training or exercising your muscles using an opposing force, such as weights or bands.

This type of training requires resistance tools to increase muscle size and strength. During resistance training, muscle fibers are initially broken down (microtears). In the ensuing days, the muscle fibers heal and grow stronger to meet the demands placed on them. That said, rest days are as important as the exercise itself. The average person can benefit from two to three resistance workouts weekly. Resistance training provides a wide range of benefits, including increased bone density. Regular resistance training helps to maintain peak bone mass. From the age of 30, bone mass begins to decline. Women have a greater risk of developing osteoporosis. In fact, from age 40, women will lose approximately 0.5 – 1% of their bone mass annually. In menopause, bone loss will increase to 2% per year. Resistance training can help to maintain bone density and delay this degenerative process.

Bone health is vital at all stages of life, not only for athletes but for men and women of all ages. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, many nutrition and lifestyle habits can help build and maintain strong bones — and it’s never too early to start.

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