10 high-protein recipes for stronger bones

While calcium hogs the spotlight, nutrition expert Angie Asche says there’s another factor in the strong-bone equation that often gets overlooked: protein.

“It’s a common misconception that protein is only for building muscle, but the amino acids that make up protein are used for so many different functions in the body like bone health and immune health,” says Angie.

As you age, your bone density decreases and your risk of serious breaks and fractures goes up. That’s one of the reasons experts recommend a daily protein intake of between 1.2g and 2g per kilogram of bodyweight per day for older people.

“Protein needs will be greater because as we age we have lower rates of muscle protein synthesis, and experience a natural decline in muscle mass and strength,” Angie explains.

How to strengthen bones

As well as upping your protein intake, Angie’s key tips for maintaining strong bones as you age are:

1. Getting plenty of vitamins D and K, magnesium and phosphorus, which all play a role in the health of our bones.
2. Keep up the physical activity, especially strength training, to optimize bone health.
3. Don’t undereat – low energy availability has been shown to negatively affect bone health.

10 high-protein recipes for bone strength

Ready to board the protein bus for strong bones?