Tim Hewett, director of sports medicine research at Ohio State University, speculated that Ware's diet could have been deficient in vitamin D and calcium leading to more porous bones.  "Watching the video tape over and over, I would not expect this type of fracture to occur. I suspect he had some risk factors that created some sort of bone deficit," he said.

New York Times health writer, Katherine Streeter, reports in a separate article, "the one indisputable fact is that the safest and probably the most effective source of calcium for strong bones and overall health is diet, not supplements."  Milk consumption has declined over time and largely supplanted by sugared soft drinks that are now under fire as major contributors to obesity and Type 2 diabetes. Dairy foods and drinks are the country's richest dietary sources of calcium.

Intensity Increases Risk of Torn ACLs and Other Major Injuries 

 Orthopedic surgeons say youth sports are more intense today, with players often picking just one sport to specialize in.  These athletes often play and train in sports year-round with school teams, recreation leagues, travel leagues, and summer camps.  Along with the typical sprains and strains are a lot of overuse injuries that cause stress fractures, tendinitis, and cartilage damage. 

"Ninety percent of bone mass develops before age 20 and the rest by age 30," says Tamara Swett, clinical nutritionist at The Regional Center for Health at Stamford Hospital in Connecticut. "What you build up [in youth] then is most important because after that we can't build more bone mass. After 30, calcium is important just to maintain the bone strength."

Students, athletes or not, should consume at least 1,300 milligrams of calcium every day.  Unfortunately, national data indicate that most teens don't get enough calcium, leaving them at risk for fractures.

"We've gotten away from the idea of milk with every meal," says Lynda Mezansky, clinical nutrition specialist at The Tully Health Center in Stamford, Connecticut.  "Teenagers are trying to keep their weight down, or they don't like the taste of milk. They often stop eating breakfast, so even in families where they like yogurt with fresh fruit and granola as kids, when they get older they're exposed to a whole new level of tastes, and they change," Mezansky says.  

Calcium

• Milk, yogurt, and cheese 
• Kale, broccoli, and Chinese cabbage
• Fish with soft bones that you eat (canned sardines and salmon)
• Some breakfast cereals, fruit juices, soy and rice milks, and tofu* 

*To find out whether these foods are fortified with calcium, check the product labels.

Vitamin D

• Sunshine (10-15 minutes without sunscreen)
• Milk, yogurt, cheese, egg yolks
• Fatty fish (salmon, tuna, mackerel, sardines)
• Some breakfast cereals

 
The science-based contents of the Washington Interschollstic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.