Bone health is a key area of development in the wellbeing of athletes and is crucial for safe training and successful career progression. Bone mineral density (BMD) is often used as the main marker for bone health and usually peaks in early adulthood when many athletes are reaching their athletic peak.

One of the most important minerals for bone health and BMD is calcium. Bones are the main storage site of calcium in the body.

Calcium is vitally important for overall health and is one of the most important minerals for human health. Almost every cell in the body uses calcium in some way. The body cannot make calcium; it gets the calcium it needs through food or from 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. This causes the body to take more and more calcium from the bones.

Athletes get calcium from the food they eat. Calcium-rich foods include plant-based foods, milk, cheeses and other dairy products. Athletes can also get calcium from dietary supplements. In fact, some of the more innovative dietary supplement formulas are calcium formulas. There are many calcium formulas on the market. Retailers need to educate themselves on the best formulas and stock their shelves accordingly.

That said, the amount of calcium needed from a calcium formula depends on how much calcium is obtained from the diet. Furthermore, there are several different calcium compounds to choose from, including calcium carbonate and calcium citrate, among others. All calcium formulas are absorbed equally well when taken with food with the exception of people with gastrointestinal diseases.

Moreover, retailers must stock their shelves with calcium formulas that contain vitamin D. Calcium will not be absorbed if vitamin D is not included in the formula. A lack of vitamin D will impact the production of the hormone calcitrol. Bioactive vitamin D or calcitriol is a steroid hormone that has been known for its important 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 biologic effects which extend far beyond control of mineral metabolism. In fact, a lack of calcitrol will also impact calcium absorption from the diet. When this happens, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone. This is why retailers need to direct their customers to calcium formulas that contain bioactive vitamin D or calcitrol.

In addition to a bioactive vitamin D, there are other compounds that are also included in quality calcium formulas that retailers need to be aware of in an effort to provide the very best guidance to their customers. Some of those compounds are as follows, among others:

Vitamin K2: Works synergistically with calcium and vitamin D. Also called menaquinone, vitamin K2 is made by the bacteria that line the gastrointestinal tract. It goes straight to the blood vessel walls, bones and tissues. Vitamin K2’s biological role is to help move calcium into the proper areas of the body, such as the bones and teeth.

Magnesium: Assures the strength and firmness of bones and makes teeth harder. Since magnesium participates in an astonishing array of biochemical reactions, it’s no surprise that it’s essential for healthy bones and teeth. Most notably, adequate magnesium is essential for absorption and metabolism of calcium.

Potassium: Not necessarily known for aiding bone health, potassium is a mineral that helps nerves and muscles communicate, as well as helps cells remove waste. However, it turns out that potassium may neutralize acids that remove calcium from the body.

Protein consumption is also vital for healthy bones. In fact, about 50 percent of bone is made of protein. According to several studies, low protein intake decreases calcium absorption and may also impact rates of bone formation and breakdown. That said, athletes must be cognizant that that high-protein diets can leach calcium from bones. Nevertheless, studies have found that this doesn’t occur in athletes who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake. An excellent protein choice for healthy bones is whey protein.

Whey protein isolate, the purest form available, 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, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve bone density, 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 the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.

• Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle 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 and is efficiently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles.

• Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. 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 the use of resistance tools to increase muscle size and strength. During resistance training, muscle fibers are initially broken down (microtears). In ensuing days, the muscle fibers heal and grow stronger to meet the demands that have been placed on them. That said, rest days are as important as the exercise itself. Athletes 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 the age of 40, women will lose approximately 0.5–1 percent of their bone mass annually. And post menopause bone loss will increase to a 2 percent per year. Resistance training can help to maintain bone density and delay this degenerative process.

Bone health is important 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, there are many nutrition and lifestyle habits that can help build and maintain strong bones—and it’s never too early to start. VR

Mark Becker is a senior account manager for Vivion Inc, a raw materials distributor, based in Vernon, CA. He has worked as a natural products sales and marketing executive for 20 years. Becker has written more than 300 articles and has hosted or been a guest on more than 500 radio shows. He obtained a bachelor’s in journalism from Long Beach State University and did his master’s work in communications at Cal State Fullerton. For more than 35 years he has participated in numerous endurance events, including more than 150 triathlons of Olympic distance or longer, 103 marathons and numerous other events including ultramarathons and rough water swims from Alcatraz to the mainland. He has relied on a comprehensive dietary supplement regimen to support his athletic, professional and personal endeavors. Follow Mark Becker on Facebook at http://www.facebook.com/marklbecker/posts/387591877933686#!/energyatlast. Follow him on Twitter at http://twitter.com/#!/becker_mark. For more information, access www.vivioninc.com, www.alliedbionutrition.com or www.EnergyatLast.com.