Nutrition for bone health - The University of British Columbia Athletics

NUTRITION FOR BONE HEALTH The pain of damaging a bone can be two-fold: first, there’s the physical pain at the time of injury and second, there’s the pain afterward when an athlete will have to rest to allow the bone to heal. A common misconception when injury occurs is that caloric intake needs to be drastically reduced in order to avoid weight gain. While a reduction in caloric intake may be appropriate for some, it is detrimental to deprive the body of the nutrients it needs to heal. Being aware of nutrition during this time can help an athlete get back to doing what they love as soon as possible.

Energy Balance The body needs to be in energy balance to support healing. It is best not to leave gaps longer than 3-4 hours between meals. Aim for 3 meals (breakfast, lunch and dinner) and choose appropriate snacks. Reduce portion sizes and opt for lower calorie, protein rich snacks if weight gain is a concern. Healing injuries will likely result in a slight increase beyond energy expenditure at rest.

Specific Nutrients That Support Bone Health Protein By volume, roughly half of bone is comprised of protein. When a bone is fractured, it’s important to have sufficient protein to provide the body with the necessary building blocks to synthesize new bone. Protein requirements for turn over and repair range from 1.2 – 2g of protein per kg body mass. Food portions containing approximately 20g of protein Approx. weight Beef, lamb, pork 75g 3oz Turkey, chicken 75g 3oz Grilled liver 100g 4oz Grilled fish 100g 4oz Grilled fish fingers 100g 4oz Salmon or tuna in brine 100g 4oz Prawns 100g 4oz Eggs - - Jerky 50g 2oz Hard cheese 75g 3oz Cottage cheese 150g 6oz Milk, all types 1 pint 2% Greek Yogurt 200g 8oz Protein drink 25g 1oz Food portions containing approximately 10g of protein Nuts (peanuts, cashews) 50g 2oz Seeds (sunflower, sesame) 50g 2oz Baked beans 200g 8oz Kidney beans/peas/lentils 150g 6oz Tofu (soya bean curd) 125g 5oz Soya milk 350ml 14fl 2oz Nut butter 50g 5oz Bread 125g 9oz Pasta e.g. spaghetti 250g 16oz Noodles, cooked 450g 16oz Rice, cooked 450g 21oz Quinoa, cooked 600g 5oz Edamame, cooked 85g 3oz

Handy measure 2 medium slices 1 small fillet 2 tablespoons 1 small fillet 6 fish fingers 1 small can 2 tablespoons 3 medium size ½ fist 2 matchbox size pieces 4 tablespoons 1 pint 1 cup 1 scoop 1/3 cup ¼ cup ¼ cup 1/3 cup cooked ½ packet Approx. 2/3 pint 1 ½ tablespoons 4 slices 1 cup 1 cup 2 cups 1 cup ½ cup

A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016



Calcium Calcium needs are based on the amount of dietary calcium that will maintain calcium balance and optimize bone health. The current recommended intake for calcium is is 1000 mg/d for women and men 19-50 years of age. NOTE: High calcium intake with meals can reduce iron absorption; therefore, athletes with high iron requirements shouldn’t take prescribed calcium supplements with meals. Vegetarians should seek individual advice. Food Portion Calcium 2% Milk 1 cup 350mgs Nut, goat or rice milk 1 cup 220 – 350mgs Cheddar cheese 50g 350mgs Mozzarella or Feta cheese 50g 270mgs Yogurt 3/4 cup 200 – 300mgs Sardines 3oz 370mgs Spinach, cooked ½ cup 60mgs Cooked Kale ½ cup 50mgs Orange Juice fortified with calcium ½ cup 150mgs Almonds, brazil nuts, hazelnuts ¼ cup 100mgs Beans ¾ cup 150mgs Pinto beans, chick peas ¼ cup 40mgs Dried figs 2 54mgs

Magnesium One of the many functions of magnesium is to contribute to the structural development of bone. The current recommendations for magnesium are 400mg per day for men and 300mg per day for women. NOTE: Magnesium supplements should not be taken unless directed by your Dietitian or Sports Physician. Food Portion Calcium Seeds – pumpkin, squash 50g 300mgs Brazil nuts, cashew nuts, pine nuts 30g 130mgs Weetabix 1 biscuits 120mgs Bran based cereal 30g 100mgs Salmon 75g 100mgs

Vitamin D Vitamin D helps your body to absorb calcium. There are only a few dietary sources of vitamin D (fish, liver, egg yolk, fortified milk), but our largely synthesize vitamin D from the action of sunlight on the skin. Sun exposure: during May to September expose your legs, arms, face and hands to sun for 3 – 8 minutes to produce about 1,000IU of vitamin D3 or soak up the sun for 15 15 min/day – 30 minutes to maximize vitamin D production in the skin (10,000 – 20, 000 IU). Be sure to avoid burning your skin due to the increased risks associated with sun damage. Most individuals living in Canada should take a 2,000IU supplement of vitamin D3 each day from September to the beginning of April. 2,000IU of Vitamin D3 per day is recommended from September – beginning of April. Vitamin D is a fat soluble vitamin, meaning it is stored in your fat cells, so if you miss a day, you can take a 1 double dose the following day. It is best absorbed with a meal that contains fat . **See information sheet on Vitamin D for further information** A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016



Vitamin K Vitamin K has an important role to play in many factors involved in bone metabolism including positively influencing calcium balance. Vitamin K is found in plants and is also made by bacteria in your digestive system. Dark green leafy vegetables (kale, spinach, and broccoli) and fermented foods such as pickles, miso, cheese and yogurt are all high in Vitamin K.

What should I avoid? As with all nutrition programs, you should avoid very high saturated fat, high sugar, and heavily processed foods. This is particularly important if you are trying to avoid weight gain during a period of injury due to reduced energy expenditure.

Alcohol Alcohol should be avoided completely as it may inhibit osteoblastic activity (specialised cells which deposit new bone) and result in unnecessary weight gain. **Please speak with your Sports Dietitian for further information**

A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016