Forget what you’ve heard—protein isn’t just for muscle heads. Your bones want in on the action.
Protein is a major component of bone tissue, and adequate intake supports bone formation and repair. Research published in The American Journal of Clinical Nutrition showed that higher protein intake is associated with greater bone mass and fewer fractures, especially in older adults (Kerstetter et al., 2003).
Aim for about 0.8-1.0 grams of protein per kilogram of body weight daily from plant-based sources like lentils, beans, quinoa, and tofu—or add in lean fish if you’re pescatarian. Spread protein intake across meals for best results.
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