and snacks to support healthy bones. Sunlight is the best source of vitamin D.
Beach athletes get plenty of sun exposure during the summer months, although sunscreen limits the body’s ability to synthesize Vitamin D. If you’re an indoor player, it’s very important to get a bit of sun exposure every day, but not too much. The most effective time is between 10 a.m. and 2 p.m. for 10 to 30 minutes (without sunscreen). If you have fair skin or have a risk of skin
cancer in your family, it may be a better option to obtain vitamin D from food, fortifi ed food and supplemental sources. If you have darker skin, more sun exposure is often required to synthesize adequate amounts of vitamin D.
The whole package Like many fueling recommendations, bone
health requires a three-pronged approach: train- ing as a volleyball athlete, sunlight exposure and consumption of bone-building nutrients. This combination is the best plan of attack to mini- mize injury and promote healthy bones so you can focus on what is most important – enjoying the game.
Shawn Hueglin, PhD, RD, CSSD is a sport dietitian with the United States Olympic Commit- tee. She works primarily with team sports based in the Los Angeles area and the U.S. Olympic Training Center in Chula Vista.
Food Dairy
Foods rich in nutrients important to bone health Serving Size 1 cup milk
Calcium Vitamin D 300mg
1 cup yogurt
2 slices cheese 2 cups cottage cheese
Calcium-Fortifi ed 1 cup Orange Juice
Fortifi ed Soy Milk 1 cup Leafy Greens* Nuts* Salmon** Prunes*** 1 cup uncooked ¼ cup 4 ounces 5-6 prunes
500mg (50%)
300 mg (30%)
30 mg (3%)
95 mg (9%)
N/A N/A
140 IU (40%)
100 IU (30%)
N/A N/A N/A
7 mcg (9%)
27 mg (7%)
36 mg (9%)
145 mcg 24 mg (181%)
(6%) N/A
360-900 IU N/A (60-150%)
N/A
96 mg (24%)
34 mg (9%)
29 mcg 20 mg (35%)
(6%)
* Greens and nuts contain oxalates and phytates that bind to calcium and decrease its absorption, so they should not be relied on as a main source of calcium.
** Vitamin D content is higher in wild salmon than farmed salmon. *** Dried plums, commonly known as prunes, are a very useful source for bone-building nutrients.
1mg (7%)
N/A N/A N/A N/A N/A (30%)
100 IU (30%)
27mg (7%)
Vitamin K Magnesium Zinc N/A
1mg (7%)
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