Learn how athletes can obtain the proper nutritional intake for optimal bone health and minimize the risk of stress fractures

Format: Adobe Acrobat .(.pdf)

Table of Contents

• An Overview of Bone Mineral Density
• Nutrients affecting bone health
  • Macronutrients
  • Micronutrients
  • Vitamin D
  • Calcium
  • Potassium
  • Magnesium
  • Iron
• Other nutrients of possible interest
  • Vitamin C and Vitamin E
  • Vitamin K
• Saturated Fatty Acids
• Conclusions
• Sample Day Abundant in the Key Nutrients for Bone Health
• Recipes
• Bibliography

About the Author

Melissa Rittenhouse PhD, RD, CSSD

Melissa is a Registered Dietitian (RD) and Certified Specialist in Sports Dietetics (CSSD). She has been practicing for over 12 years in various role including: sports nutrition, health and wellness, private practice and as an assistant professor.

Melissa is currently an Assistant Professor in the Health Sciences department at James Madison University (JMU), teaching in the Dietetics program. She has taught various undergraduate and graduate courses; some of which include, Nutrition Assessment, Nutrition and Physical Activity, Sports Nutrition and Clinical Nutrition. In addition to her teaching responsibilities she works closely with the Sports Medicine department providing nutrition services for the athletes.

Most would consider Melissa’s hobby of competitive running a second career. She has qualified and competed in the 2004, 2008 and 2012 Olympic Marathon Trials. That is over 12 years of competing and training at the highest level, post-collegiately. Melissa was a Division I collegiate athlete at the University of Dayton in Cross Country, Indoor and Outdoor Track, where she received numerous recognitions. Melissa attributes her athletic success to her dedication and passion of the sport and to all the “little things” that often get over looked such as getting adequate sleep, eating healthy, and training smart.

Melissa currently lives in Charlottesville, VA and trains with the Ragged Mountain Racing Team. She has a few more running goals to meet before she retires and runs for pleasure.