Stress Fractures?

[Trish the RD]

I have worked with many young athletes that have gotten bad stress fractures and even frequent broken bones. It always seems to happen right before state or a major competition. It was so sad to see all that hard training and sacrafice, end so abruptly.

There are several things you can do to prevent such fractures, and diet does play an important role. This week's article on powerbar.com covers some of the key things you can do to help keep your bones strong.

It would be interesting to hear if anyone has had any troubles with fractures or breaks, or if they take additional calcium and vitamin D supplements?

Does anyone have any questions on this article?
http://www.powerbar.com/articles/index.aspx

Trish

[RunRichard11311]

I have a broken arm, and broke it back near the end of October. However, I was supposed to be healed after 12 weeks. Instead, I'm healed after 6. The doctor, who is THE arm doctor in the midwest, said that it was the fastest that she had ever seen. So, what did I do? You might ask. Well, here's what I did.

-Multi vitamin
-Oystershell Calcium tablets
-Acidophilus tablets
-Drank a half gallon of milk every other day
-Left the bone COMPLETELY alone. Didn't touch it, scratch it, or use it in any way at all.

Now, not to say this is a foolproof method, but it sure worked for me.

[Alex Adkinson]

I drink more milk than anyone I know and I have never broken a bone...

[RunRichard11311]

I drink more milk than anyone I know and I have never broken a bone...

I challenge you.

My boast: 2 glasses of milk at breakfast, 2 glasses in my smoothie, 1 at night, 1 after dinner, and then cereal sometimes.

[mndistance22]

I don't drink milk as much as you guys. I eat probably a serving of yogurt per day. I also take a multivitamin. Should I also take a calcium supplement?

What is the typical number of servings of dairy an athlete/runner should have in a day?

P.S. I'm 6'1, 165.

[Alex Adkinson]

I challenge you.

My boast: 2 glasses of milk at breakfast, 2 glasses in my smoothie, 1 at night, 1 after dinner, and then cereal sometimes.

2 at breakfast lunch and dinner everyday, and normally a glass or 2 of chocolate at night. And I drink only chocolate and whole.

[werner]

Well...I fractured the third metatarsal of my left foot in April. I realized at that time that I wasn't really drinking much milk, so I have tried to increase that amount substantially since that unfortunate instance, although I don't know that I drink more than one cup of milk/day...if that.

The problem is, I don't really like normal milk. Chocolate milk? Yes. Normal milk? Meh.. Though I do eat it with cereal.

[njrunz]

I drink a ton of milk and have a lot of other dairy products (yogurt, cheese, etc), along with other elements of a good diet (a lot of fruits and veggies), and I've had more stress fractures than anyone I know. I had 5 or 6 in hs, and a 2 stress responses last year. It's interesting that I've actually had fewer in college with a worse diet and significantly more mileage. That might have something to do with me having another injury that's kept me out since August, and 3 semesters left, though. (And a softer running surface.)

[xcgirl09]

I've had three stress fractures in the last year, one in my 3rd metatarsal that I ran through (bad idea, I know) one in my 2nd metatarsal that took me out for 5 weeks, and the latest one in my 5th metatarsal that took me out for 11 weeks. all have been in my right foot. just a question-could ammorphea be an issue if I get my period, but it only lasts a day and is very light?

[unconscious]

There is a lot of research out there to suggest that high diary consumption and strong bones are poorly correlated. From the looks of things seems that the more important factor is preventing calcium from being taken from the bones rather than consuming more calcium. Meaning that proper caloric intake, lower sodium intake, proper fruit/vegetable consumption and eating a less acidic diet (less animal protein) are more revelant than milk.

"In one study, funded by the National Dairy Council, a group of postmenopausal women were given three 8-ounce glasses of skim milk every day for two years, and their bones were compared to those of a control group of women not given the milk. The dairy group consumed 1,400 mg of calcium per day and lost bone at twice the rate of the control group. According to the researchers, "this may have been due to the average 30 percent increase in protein intake during milk supplementation. ... The adverse effect of increases in protein intake on calcium balance has been reported from several laboratories, including our own" (they then cite 10 other studies). Says McDougall, "Needless to say, this finding did not reach the six o'clock news." This is one study that the dairy industry won't be repeating any time soon.
After looking at 34 published studies in 16 countries, researchers at Yale University found that the countries with the highest rates of osteoporosis—including the United States, Sweden, and Finland—were those in which people consumed the most meat, milk, and other animal foods. This study also showed that African-Americans, who consume, on average, more than 1,000 mg of calcium per day, are nine times more likely to experience hip fractures than are South African blacks, whose daily calcium intake is only about 196 mg. Says McDougall, "On a nation-by-nation basis, people who consume the most calcium have the weakest bones and the highest rates of osteoporosis. ... Only in thoseplaces where calcium and protein are eaten in relatively high quantities does a deficiency of bone calcium exist, due to an excess of animal protein."

[LHSrunnerXC]

Dairy is not good for you.

[rhartz]

I don't drink milk as much as you guys. I eat probably a serving of yogurt per day. I also take a multivitamin. Should I also take a calcium supplement?

What is the typical number of servings of dairy an athlete/runner should have in a day?

P.S. I'm 6'1, 165.

Based on the 2005 Dietary Guideline for Americans, the recommended servings of dairy for healthy adults, as well as active individuals, is three servings per day. Dairy Protein Benefits For Physically Active People (http://www.nationaldairycouncil.org/NationalDairyCouncil/Health/Digest/dcd79-3Page1.htm)

Dairy foods provide many essential nutrients the body needs for exercise recovery. For example, one 8 oz (240 ml) serving of 1% or 2% milk provides about 8 grams of protein (to supply the essential amino acids needed for rebuilding and repairing muscle tissue), 12 grams of carbs (to replenish your muscle glycogen stores), 3-5 grams of fat (to restore intramyocellular lipids, or fat within the muscle), 125 mg of sodium (to replace sodium lost in the sweat), 315 mg of calcium (calcium is important for muscle contractions to occur), and 400 mg of potassium (potassium helps all the muscles in the body function properly and also assists with nerve impulse transmissions).

[vano]

2 at breakfast lunch and dinner everyday, and normally a glass or 2 of chocolate at night. And I drink only chocolate and whole.

that's not normal...

[pmeyers279]

Based on the 2005 Dietary Guideline for Americans, the recommended servings of dairy for healthy adults, as well as active individuals, is three servings per day. Dairy Protein Benefits For Physically Active People (http://www.nationaldairycouncil.org/NationalDairyCouncil/Health/Digest/dcd79-3Page1.htm)

Dairy foods provide many essential nutrients the body needs for exercise recovery. For example, one 8 oz (240 ml) serving of 1% or 2% milk provides about 8 grams of protein (to supply the essential amino acids needed for rebuilding and repairing muscle tissue), 12 grams of carbs (to replenish your muscle glycogen stores), 3-5 grams of fat (to restore intramyocellular lipids, or fat within the muscle), 125 mg of sodium (to replace sodium lost in the sweat), 315 mg of calcium (calcium is important for muscle contractions to occur), and 400 mg of potassium (potassium helps all the muscles in the body function properly and also assists with nerve impulse transmissions).

that's why milk+carnation instant breakfast is an awesome recovery drink (and a cheap one too).

[phrisbee]

There is a lot of research out there to suggest that high diary consumption and strong bones are poorly correlated. From the looks of things seems that the more important factor is preventing calcium from being taken from the bones rather than consuming more calcium. Meaning that proper caloric intake, lower sodium intake, proper fruit/vegetable consumption and eating a less acidic diet (less animal protein) are more revelant than milk.

"In one study, funded by the National Dairy Council, a group of postmenopausal women were given three 8-ounce glasses of skim milk every day for two years, and their bones were compared to those of a control group of women not given the milk. The dairy group consumed 1,400 mg of calcium per day and lost bone at twice the rate of the control group. According to the researchers, "this may have been due to the average 30 percent increase in protein intake during milk supplementation. ... The adverse effect of increases in protein intake on calcium balance has been reported from several laboratories, including our own" (they then cite 10 other studies). Says McDougall, "Needless to say, this finding did not reach the six o'clock news." This is one study that the dairy industry won't be repeating any time soon.
After looking at 34 published studies in 16 countries, researchers at Yale University found that the countries with the highest rates of osteoporosis—including the United States, Sweden, and Finland—were those in which people consumed the most meat, milk, and other animal foods. This study also showed that African-Americans, who consume, on average, more than 1,000 mg of calcium per day, are nine times more likely to experience hip fractures than are South African blacks, whose daily calcium intake is only about 196 mg. Says McDougall, "On a nation-by-nation basis, people who consume the most calcium have the weakest bones and the highest rates of osteoporosis. ... Only in thoseplaces where calcium and protein are eaten in relatively high quantities does a deficiency of bone calcium exist, due to an excess of animal protein."
QFE.