Research
Micronutrients & recovery
Higher intakes of calcium, skim milk, dairy foods, animal protein, and potassium are associated with significant gains in whole-body and hip bone mineral density (BMD) in young female runners.
To maximize bone density, ensure your diet includes adequate calcium, animal protein, and potassium, primarily through dairy sources. This nutritional profile supports better bone mineral accrual over time.
GoodSupportsHIGH confidence
Higher intakes of skim milk, dairy foods, calcium, animal protein, and potassium were associated with significant (P < .05) gains in whole-body BMD and BMC. Higher intakes of calcium, vitamin D, skim milk, dairy foods, potassium, and a dietary pattern of high dairy and low fat were associated with significant gains in hip BMD.
Why this rating
Prospective cohort with DEXA measurements; strong association but observational nature prevents definitive causal claims for individual nutrients.
Source
Nutritional Factors That Influence Change in Bone Density and Stress Fracture Risk Among Young Female Cross‐Country Runners
Jeri W. Nieves et al. · PM&R · 2010
cohort · n=125Cited 178×
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