As athletes, we tend to take certain liberties because we think our bodies are more capable than the average populace. In a way, that is correct, but putting the cart before the horse is a sure-fire recipe for disaster.
Nowhere is there more evident than when it relates to the health of our bones and joints, which we take for granted will “just be around” to support whatever load we place on there, in perpetuity.
Indeed, many athletes may go a lifetime without experiencing significant joint pain or any malady affecting bone tissue, but there is an equally large number of people that do suffer from issues relating to these, adversely affecting their goals.
Like any other tissue, bone and joint also require nourishment to thrive and continually regenerate, especially after the rigors we athletes put them through. Athletes are considerably at higher risk of experiencing some sort of issue relating to the bones or joints from wear and tear, or inadequate mineralization in the case of bones.
But not to worry. Looking to add a good insurance policy to these important structural assets? Then let’s explore what can be considered as mandatory consumption.
Calcium
The poster child mineral of bones over the past century, it is actually the most abundant mineral found in the human body. A healthy adult possesses between 1 and 1.5 kg of calcium, with over 99% of this mass concentrate in bone tissue (teeth included).
With its importance in mind, you can then understand why calcium is considered to be an excellent preventative against osteoporosis- the disease of poorly mineralized and low density bone tissue[i]calcium leaching from bone can occur if adequate consumption is not met.
Of course, this eventuality can be significantly reduced if adequate consumption patterns are established earlier in life.
Glucosamine
An extremely popular joint supplement, it is a mainstay of management in osteoarthritis sufferers. Glucosamine functions by helping to provide a very important raw material; one known as a glycosaminoglycan, which forms an important component of cartilage.
Owing to the fact that true “cartilage” in supplemental form is very poorly absorbed, while glucosamine boasts over 98% absorption, it can be considered one of the best treatment options for supporting the health of joints.
Glucosamine also provides a much better option at joint pain management than NSAID medications, as a Chinese study which investigated the consumption of a glucosamine study found[ii]other side of the coin to glucosamine, many of the supplements you find on sale today occur with these two ingredients. Also a glycosaminoglycan, chondroitin possesses a few different properties than glucosamine.
For instance, chondroitin is considered a sort of matrix that interfaces between cartilage, where is confers both strength and elasticity to the tissue. Plus, it also draws moisture to the joints, adding another layer of lubrication that reduces the likelihood of injury occurring.
Chondroitin also plays an important role in supporting bone tissue recovery, since the glucosaminoglycans found in this tissue type are primarily of chondroitin origin[iii]joint health. Any scenario characterized by joint breakdown, whether that be from wear and tear of auto-immune causes, can benefit from MSM’s actions.
Vitamin C
Although often overlooked, this vitamin does much more than help to protect you from the common cold. A very effective anti-oxidant vitamin, it also plays a critical role in the maintenance of connective tissue.
Connective tissue include the gums, tendons, ligaments and very important joints, which are critical for day to day function. Much of vitamin C’s usage came to light during the days of trans-atlantic ship voyages, where sailors would routinely develop scurvy from the lack of readily available citrus fruits.
Vitamin C plays an important role in the synthesis of collagen, a structural protein that supports pain-free joint health, and can even assist with bone regeneration following fractures or other related injuries[v]
