N U T R I T I O N Good to the bone
The best recipe for strong and healthy bones: bone-building nutrients + exposure to sunlight + volleyball by Shawn Hueglin
PLAYING VOLLEYBALL IS ONE OF THE best ways to provide a beneficial load to bones. Jumping in particular is a great way to strengthen bone and prevent fractures. People often think of bone as a static component of the body. In reality, it’s active tissue. The impact of repeatedly landing on the gym floor requires bone to respond to the impact and become stronger. The outcome is an increase in the density of bone, which can reduce the risk of stress fractures.
What many athletes don’t realize is that
bone growth occurs at its highest rate dur- ing adolescence, reaching peak bone density around the age 30. Once peak bone density is achieved, the goal is to maintain and minimize a decline in density throughout life. During all of these phases, bone building nutrients play an important role in ensuring the bone is able to respond to loads from volleyball. The position you play may be a determin- ing factor in how much loading your bones are exposed to in volleyball. Middle blockers, outside hitters and opposites jump the most compared to setters, liberos and defensive specialists. Experiencing higher loads from jumping may lower the risk of bone-related injuries or low bone density. Athletes who play positions that experience lower loading can make up for it in the weight room. But regardless of position, if the athlete doesn’t eat
Nutrients important to bone health Nutrient
Dietary Reference Intake (DRI) Food Sources Calcium 1,000 mg
Dairy, calcium-fortified orange juice and soy milk, leafy greens, nuts
Vitamin D 600 IU Vitamin K 120 mcg
Magnesium Females: 310 mg Males: 400 mg
Zinc
Females: 8 mg Males: 11 mg
Vitamin D fortified dairy and orange juice, fish, sunlight
Leafy greens, peas, prunes Leafy greens, prunes, nuts Nuts, beef, oysters
With its repeated jumping, volleyball is actually good for your bones. Here, Kristin Hildebrand of the U.S. Women’s National Team gives her bones a workout. (Photo: Don Liebig)
an adequate amount of bone-building nutrients, it’s tough for bone to grow or maintain strength.
Bone-building nutrients Although calcium and vitamin D are the two main bone-building nutrients,
there are other key nutrients that play a role in bone health. Keep in mind, nutrients work together, so it’s important to eat adequate amounts of all the important ones. For example, calcium requires vitamin D for absorption; eating an adequate amount of one by itself isn’t enough. The charts with this article offer suggestions on foods and specific amounts to include in daily training meals
56 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag
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