Building Bones: Why Protein Matters

Quick Guide: How Much Protein Do You Need?

General Recommendation: 1.2–1.5 grams of protein per kilogram of body weight for women at risk for or managing osteoporosis or sarcopenia. (1 kg = 2.2 pounds)

Cool. But What Is Protein?

Protein is one of the 3 main macronutrients (commonly referred to as “macros”) that our bodies need, the other two being fats and carbohydrates. And just like fats and carbohydrates, proteins are big molecules that are made of tinier building blocks. The building blocks of protein are called amino acids.

There are 20 different amino acids. Some of them can be created by our bodies, meaning our bodies can construct them from smaller ingredients. But 9 of the amino acids are considered "essential," meaning the body can not make them and you must get them from food.

These may sound like a high school biology class - but, there are a few amino acids you might recognize include asparagine (found in asparagus, which can give urine its distinct odor) and tryptophan (found in turkey, often blamed for that post-Thanksgiving nap).

Interestingly, carbohydrates and fats can be stored in out body for later use. But, unlike carbs and fats, protein can not stored in the body in a form that can be used at a later date. And, because our bodies can’t stockpile protein, it’s essential that we eat enough of this macronutrient each and every day if we want to maintain strong bones and muscles

Why Does Protein Matter with Osteoporosis?

Because protein is the building block of lots of important structures in your body. All of which play into osteoporosis in some way.

1. Bones: 30% of bones are made of collagen, an important type of protein, that helps maintain bones strength and flexibility. A healthy bone has the ability to flex and bend under pressure - an unhealthy bone is prone to snapping.

2. Muscles: 20-25% of muscles are made of protein, which help stabilize and protect joints and absorb shock with movement.

3. Tendons: A whopping 90% of tendons are made of collagen (aka protein) which connect all of our muscles to bones.

4. Ligaments: 90% of ligaments are are made of collagen (aka protein) which connect bone to bone, and are critical to supporting and stabilizing joints.

5. Cartilage: The cushioning between our joints that preventing bone-on-bone friction, is made of 60-70% of protein.

Why Does the Health of These Tissues Matter to Me?

1. Supports Bone Strength: For women with osteoporosis, having strong collagen in bones can help reduce the likelihood of breaks from falls or minor impacts.

2. Preserves Muscle Mass: In osteoporosis, muscle loss increases the risk of falls. Protein helps preserve muscle mass, improving stability and reducing the risk of serious fractures.

3. Promotes Bone Remodeling: Bone remodeling is the natural process where old bone tissue is replaced with new. Protein helps replace weakened bone tissue with stronger, healthier bone, slowing the progression of bone loss and maintaining bone density.

4. Enhances Joint Stability: Protein helps maintain the strength of ligaments and tendons, essential for joint stability. For women with osteoporosis, weak joints increase the risk of falls and fractures. Strong connective tissue helps keep joints in place.

5. Aids in Injury Recovery: Protein is crucial for healing and recovery, especially after fractures or soft tissue injuries. Since women with osteoporosis are more prone to fractures, getting enough protein helps them recover more quickly and get back to regular movement, maintaining strength.

What Happens If You Don’t Get Enough Protein?

• Weaker bones — Less collagen means bones become more brittle and break more easily.

• Loss of muscle strength — Leading to greater instability and higher fall risk.

• Slower healing — Recovery from fractures and surgeries takes longer.

• Increased frailty — Raising the risk of falls, injuries, and loss of independence.

Bottom line: Without enough protein, your body loses the strength, stability, and resilience it needs to protect your bones.

How Should You Get Enough Protein?

The trick isn’t just eating a lot of protein — it’s spreading it out over your whole day.

As mentioned, your body can not store excess protein. So getting a steady stream throughout your day matters for building muscle, keeping bones strong, and helping you recover.

Here’s how to make it simple:

• Prioritize protein at every meal (and snack). Don't just load it up at dinner — think protein at breakfast, lunch, dinner, and even small snacks. A little at a time adds up fast.

• Mix up your sources. Different foods give you different nutrients, and variety keeps it way more enjoyable.

  • Animal-based options: Chicken, turkey, fish, eggs, Greek yogurt, cottage cheese.

  • Plant-based options: Beans, lentils, tofu, tempeh, quinoa, edamame, soy milk, nuts, seeds.

• Use protein supplements if you need to. Busy day? Appetite off? No big deal — a good whey, collagen, or plant-based protein powder can easily fill the gaps when real food isn’t enough.

Bottom line: Think of protein as the anchor for your meals. Build around it, stay consistent, and you’ll make a huge difference for your muscles, bones, and overall strength.

Special Considerations: Vegetarians and Vegans

You can absolutely hit your protein goals without eating meat — it just takes a little more strategy.

Here’s what helps:

1. Combine different plant proteins to get all the essential amino acids your body needs. Easy combos:

   • Rice + beans

   • Hummus + whole wheat pita

   • Peanut butter + whole grain bread

2. Choose complete plant proteins whenever you can. These naturally have the full set of amino acids. Top picks:

   • Soy foods (tofu, tempeh, soy milk)

   • Quinoa

   • Buckwheat

   • Hemp seeds

3. For vegetarians: Lean into eggs, Greek yogurt, cottage cheese, legumes, soy products, quinoa, nuts, and seeds.

4. For vegans: Focus on soy foods (tofu, tempeh, edamame), legumes, quinoa, chia seeds, hemp seeds, and quality plant-based protein powders.

Pro tip: A lot of vegan staples (like beans and seeds) also pack bone-friendly minerals like magnesium, potassium, and zinc — a huge bonus for strength and recovery.

Ok – So How Do I Build a Food Plan to Get Enough Protein Each Day?

Omnivore Meal Plan Example

Vegetarian Meal Plan Example

Vegan Meal Plan Example

Summary

Getting enough protein isn’t just important — it’s essential for protecting your bones, muscles, and independence as you age. Protein strengthens bones by supporting collagen and structure, preserves muscle mass to prevent falls, speeds up healing after injuries, and helps maintain overall resilience. Women with osteoporosis especially need consistent, high-quality protein from food — and supplements if needed — to slow bone loss, reduce fracture risk, and stay strong, mobile, and self-sufficient for the long haul. Every meal is an opportunity to build a stronger, more capable body.