While you may think of strong muscles for athletic performance, strong bones are also as important. Here are five science-backed ways athletes can protect and strengthen their skeletal system:
- Strength Train Regularly Weight-bearing and resistance exercises like squats, lunges, push-ups, and weightlifting stimulate bone-building cells. This helps maintain bone density and reduces the risk of stress fractures.
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Get Enough Calcium Every Day Calcium is the key structural mineral in bones. Athletes should aim for about 1,000–1,300 mg daily from dairy, fortified plant milks, leafy greens, almonds, or supplements. Without enough calcium, your body may pull it from your bones, weakening them over time.
- Pair Calcium with Vitamin D Vitamin D helps your body absorb calcium efficiently and ensures it’s deposited into bone tissue rather than wasted. Get regular safe sun exposure, eat vitamin D–rich foods like salmon or fortified cereals, or take supplements. Viactiv Soft Chews combine calcium and vitamin D to help protect and strengthen bones.
- Avoid Overtraining Without Recovery Intense training without adequate rest can stress your bones, especially if paired with low energy availability. Rest days and proper nutrition are crucial for bone repair and long-term durability.
- Fuel Your Body with a Balanced Diet In addition to calcium and vitamin D, nutrients like protein, magnesium, and vitamin K2 support bone health. A balanced diet with lean proteins, whole grains, colorful vegetables, and healthy fats will help maintain strong bones and overall athletic performance.
Bone strength isn’t just about avoiding injuries; it’s about building a solid framework that supports every move you make. Take care of your bones, and they’ll take care of your performance.
Sources:
1. National Institutes of Health – Calcium Fact Sheet: https://ods.od.nih.gov/factsheets/Calcium-Consumer/
2. National Institutes of Health – Vitamin D Fact Sheet: https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
3. Harvard T.H. Chan School of Public Health – The Nutrition Source Calcium: https://www.hsph.harvard.edu/nutritionsource/calcium/
4. Mayo Clinic – Exercise for Bone Health:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047456
