Nutrition’s Impact on Bone and Joint Health for Athletes

A staggering 1 in 3 people is malnourished. Children and adults suffering from malnutrition may be underweight or overweight. They may experience a condition tied to the deficiency, such as anemia, diabetes, heart disease, and osteoporosis.

Malnutrition isn’t just a condition for low-income people. The wealthy are also prone to malnutrition if they’re not eating a balanced diet. A healthy body starts with the meals you eat.

As a Fresno athlete, it’s important that you understand how poor nutrition impacts your bone and joint health. If you’re not ensuring your diet includes nutrients that support bone and joint health, it’s time to take a closer look at what and how you should be eating.

Start With a Focus on Electrolytes

Fresno can get quite hot in the summer. Athletes need to stay hydrated, but water isn’t always enough. When you sweat, electrolytes like calcium and sodium are in that sweat. It’s important to make sure electrolyte levels remain balanced.

You also need the water to keep the lubricant within the joint (synovial fluid). If you’re dehydrated, synovial fluid thickens, which stresses the joint by causing friction. A guideline is to ½ to 1 cup of water or an electrolyte-infused beverage every 15 to 20 minutes during a game or practice.

Essential Minerals and Vitamins That Support Bone and Joint Health

Many of the vitamins and minerals you eat each day play a vital role in your body’s growth, repair, and recovery. Avoid stress fractures, strains, sprains, and other sports injuries by ensuring you eat well and stay hydrated.

1. Boron

Importance: Aids with the metabolism of calcium, which helps with bone formation.
Dietary Sources: Apples, beans, and potatoes

2. Calcium

Importance: Is critical for bone density and strength, and it also helps with blood vessels, muscle function, and nerve transmissions.
Dietary Sources: Dairy items, certain vegetables, such as broccoli, and canned salmon and sardines

3. Folate

Importance: This B vitamin is important to your body as it plays a role in cell division, the formation of DNA and other genetic material.
Dietary Sources: Asparagus, black-eyed peas, brussels sprouts, spinach, and white rice

4. Iron

Importance: Your body needs iron to grow and develop. Iron helps the body form hemoglobin, which helps oxygen get to the organs and muscles in your body.
Dietary Sources: Kidney beans, lean meats, lentils, peas, and spinach

5. Magnesium

Importance: Regulates nerve and muscle function, and this nutrient also helps with bone formation.
Dietary Sources: Leafy green vegetables, legumes, milk, nuts, seeds, yogurt, and whole grains

6. Selenium

Importance: This mineral helps with hormone production, reduces cell damage, and protects against infection.
Dietary Sources: Beans, dairy, fish, grains, lentils, meats, nuts, and seafood

7. Vitamin B12

Importance: Helps keep blood and nerve cells healthy and aids in the production of DNA and genetic material.
Dietary Sources: Eggs, fish, liver, nutritional yeast, and shellfish

8. Vitamin C

Importance: This antioxidant protects your cells and is also necessary in the production of collagen.
Dietary Sources: Broccoli, citrus fruit, melon, red/green/yellow/orange peppers, and strawberries

9. Vitamin D

Importance: Vitamin D is essential for bone health as it’s needed for your body to absorb calcium. It also keeps the muscles healthy and able to move.
Dietary Sources: Fatty fish, fortified cereals, dairy, nut milks, and juices

10. Vitamin K

Importance: This vitamin helps blood clot, and it plays a role in keeping bones strong and healthy.
Dietary Sources: Blueberries, eggs, figs, leafy green vegetables, meat, and soybeans

11. Zinc

Importance: Helps the immune system and aids healing throughout the body.
Dietary Sources: Beans, dairy, eggs, meat, seafood (especially oysters), and whole grains

These nutrients seem like a lot, but one meal can cover all of them. Take a base of cooked quinoa, top it with leafy greens, diced red peppers, lemon grilled shrimp, and a dressing made from almond oil, yogurt, lemon juice, dill, and garlic.

Soak a couple tablespoons of chia seeds in milk overnight. Top it with yogurt, blueberries, strawberries, almonds, and hemp hearts for a quick, protein-rich breakfast.

When you’re eating small meals like those every few hours, it’s easy to get all of the nutrients you need.

The Value of Protein and Collagen

Protein is essential for ligament, tendon, and muscle repair. It’s the amino acids found within protein that helps the cells recover and repair. Without enough protein, it’s much harder for your body to heal.

It’s estimated that athletes get 1.4 to 2 grams of protein per kilogram of weight. Higher protein counts are often advised for athletes focused on resistance training. This means:

A 120-pound (54.4 kilogram) athlete – 76.16 to 108.8 grams
A 200-pound (90.7 kilogram) athlete – 126.98 to 181.4 grams

Take those targets and look at how much protein is in these common foods.

½ cup of canned beans – 6 grams
½ cup of cottage cheese – 14 grams
1 cup of milk – 8 grams
1 egg – 6 grams
4 ounces of tofu – 12 grams
A 6-ounce burger – 42 grams
A 6-ounce low-fat or fat-free yogurt – 5 grams

After an intensive training session, the amino acid known as leucine aids in muscle recovery. Ideally, you want to eat or drink items rich in leucine within half an hour. Leucine is found in whey protein, so have a glass of milk or have a serving of cottage cheese.

It’s also important to consider the role of collagen in your joint health. Collagen is a protein found in connective tissue like cartilage, ligaments, and tendons. Collagen supplements are important, but they’re best taken at the same time as vitamin C. A smoothie of frozen berries, milk, tofu, and collagen powder is a quick drink that helps your bone and joint health.

A Checklist of Kitchen Must-Haves That Support an Athlete’s Nutritional Needs

Stock your fridge, freezer, and cupboards with protein-rich, nutritional foods. Filtered water is important, but you should also keep the following on hand.

Brown rice
Canned chick peas or other beans
Cheese
Collagen powder
Eggs
Frozen and fresh fruit
Leafy greens
Low-sodium tuna and sardines
Milk
Nuts like almonds and walnuts
Plain, unsweetened yogurt
Quinoa
Seeds like chia, flaxseed, and hemp hearts
Steel cut oats
Sweet potatoes
Unsweetened almond butter
Whole grain pasta

Fresno County’s thriving agricultural industry makes it easy to get many of these kitchen essentials. Almonds, garlic, and fresh produce are all plentiful. Stop by a farmers’ market or farm stand after a game or practice and stock up.

Talk to a Sports Nutrition Specialist

Diet alone isn’t the only way to ensure your bones and joints are in great shape for a game. You need to work on muscle strengthening, maintain a healthy weight, and ensure you’re using the proper form while you play or practice. Schedule an appointment with Premium Sports & Orthopedics for nutritional guidance and effective strength training programs.