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The keto diet has been all the rage lately, promising quick weight loss and improved health markers. But recent research has raised concerns about the impact of a keto diet on athletes’ bones. A study published in the Journal of Bone and Mineral Research found that following a low-carbohydrate, high-fat diet like keto may lead to lower bone mineral density in athletes. While appearing to have some short-term athletic benefits, this type of diet seems to increase the risk of bone fractures as well as lower bone mineral density in the long term. While these findings may be concerning for athletes following a keto diet, there are steps that can be taken to mitigate these risks. Here are four tricks to help athletes following a long-term keto diet: 1. Monitor your protein intake: Protein is crucial for maintaining and building strong bones, but a high intake of protein can also have negative effects on bone health. Athletes following a keto diet should monitor their protein intake and aim for a moderate amount of protein from a variety of sources. 2. Focus on healthy fats: The keto diet is high in fat, but not all fats are created equal. Athletes should focus on consuming healthy fats like avocados, nuts, and olive oil. These fats provide essential nutrients and support overall health while avoiding the negative effects of unhealthy fats found in processed foods. 3. Consider calcium and vitamin D supplementation: Calcium and vitamin D are crucial for maintaining bone health. Athletes may need to supplement these nutrients to ensure they are getting enough in their diet, especially if they are restricting certain foods. 4. Stay active: Exercise is important for maintaining strong bones, and athletes following a keto diet should aim for a well-rounded exercise routine that includes weight-bearing activities like weightlifting as well as low-impact activities like yoga. Overall, athletes following a long-term keto diet should be aware of the potential impact on their bone health and take steps to mitigate these risks. By balancing their nutrient intake, supplementing when necessary, and maintaining a healthy exercise routine, athletes can continue to reap the benefits of a keto diet while supporting their bone health for the long term.

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