What is recommended to maintain bone density in female athletes?

Maintaining bone density is particularly important for female athletes, as they often face a higher risk of conditions like osteoporosis, especially if they experience irregular menstrual cycles or low energy availability. Engaging in weight-bearing exercises is recommended because these activities create stress on the bones, prompting them to become stronger and denser as they adapt to the physical demands placed on them. This includes activities such as running, jumping, and weight lifting, which stimulate bone remodeling and development.

A diet low in calcium would lead to inadequate nutrient intake necessary for bone health, while excessive cardio training can contribute to energy deficits that negatively impact hormonal balance and bone density. Similarly, consuming large amounts of alcohol is known to interfere with bone health and can lead to decreased bone formation. Therefore, participation in weight-bearing exercise is the most effective way to help maintain and improve bone density in female athletes.