London Osteoporosis Clinic · Course 6

Protein – Building and Maintaining Bone

Protein is often associated with building muscle, but it is just as important for maintaining healthy bones.

It provides the building blocks needed to repair and renew bone tissue, supports muscle strength and balance, and plays an important role in reducing the risk of falls and fractures as we age.

In this module you'll discover

• Why protein is essential for lifelong bone health.
• How much protein most people need.
• The best dietary sources of protein.
• Practical ways to include more protein in your daily meals.
• Common myths and misconceptions about protein.

Whether your goal is to prevent osteoporosis, improve bone strength or support healthy ageing, understanding protein is one of the simplest and most effective steps you can take.

This course provides general educational information and is not intended to replace personalised medical advice. If you have concerns about your bone health or nutritional needs, please seek advice from an appropriate healthcare professional.

For further information and resources, please visit LondonOsteoporosisClinic.com.

We hope you enjoy the module and leave with practical ideas you can start using today to support stronger bones and better health.

Further Reading

Nutrition and Bone Health: Beyond Calcium and Vitamin D
Protein is one piece of the puzzle. Explore the full range of nutrients your bones need — and how to get them through everyday diet.

Why this matters

Protein is often associated with building muscle, but it is equally important for maintaining healthy bones.

It provides the building blocks needed to repair and renew bone tissue, preserve muscle strength and support balance and mobility — all of which help reduce the risk of falls and fractures.

The Bigger Picture

Good bone health depends on more than calcium alone.

Alongside regular exercise, maintaining a healthy weight, avoiding smoking and ensuring adequate vitamin D, consuming enough protein is essential for keeping both your bones and muscles healthy throughout life.

How Protein Supports Bone Health

Protein plays several important roles:

• Supports the development of peak bone mass during childhood and adolescence.
• Helps maintain bone strength throughout adult life.
• Preserves muscle mass and physical function as we age.
• Supports healing and recovery following injury or fracture.
• Helps maintain strength, balance and independence.

Too little protein can contribute to muscle weakness, poorer balance and slower recovery after illness or fractures.

Where Can You Get Protein?

Protein is found in a wide variety of foods, including:

• Lean meat and poultry
• Fish and seafood
• Eggs
• Milk, yoghurt and cheese
• Beans, lentils and chickpeas
• Soya foods such as tofu and edamame
• Nuts and seeds
• Wholegrains

Both animal and plant-based diets can provide adequate protein when they are well planned.

Looking Ahead

The next lessons explain how much protein you need each day, how to achieve this in practice, and simple meal ideas to help you include more protein in your diet.

Key Takeaway

Protein is essential for strong bones, healthy muscles and healthy ageing. Ensuring you consume enough each day is one of the simplest and most effective ways to support lifelong bone health.

Further Reading

Collagen vs. Calcium: Why Your Bones Need Both for True Strength
Collagen is the protein framework inside bone — this article explains how protein and calcium work together to keep bones resilient.

Nutrition and Bone Health: Beyond Calcium and Vitamin D
A broader look at all the key nutrients your bones need, and how to get them through everyday food choices.

Why this matters

Getting enough protein every day is essential for maintaining bone strength, muscle mass and overall health. Your protein needs change throughout life, especially as you get older.

The Bigger Picture

Research shows that many older adults don't consume enough protein to support healthy bones and muscles. Inadequate protein intake can lead to muscle loss, increased risk of falls and slower recovery from illness or injury.

The right amount of protein—spread throughout the day—can help you maintain strength, mobility and independence for longer.

The table below provides general guidance on daily protein requirements. Your individual needs may be higher depending on your health, activity level and goals.

Important Considerations

These recommendations apply to adults with normal kidney function. If you have kidney disease or other medical conditions, speak with your healthcare professional about the right amount of protein for you.

Why this matters

Knowing how much protein you need is only part of the picture. The next step is understanding how to include enough protein in your everyday meals.

The good news is that protein is found in a wide variety of foods, making it possible to meet your daily needs whether you eat meat, fish, dairy or follow a plant-based diet.

The Bigger Picture

Protein is best consumed throughout the day rather than in a single meal.

Including a source of protein with breakfast, lunch, dinner and healthy snacks helps support muscle maintenance, bone health and recovery.

Everyday Sources of Protein

Good sources include:

• Lean meat and poultry
• Fish and seafood
• Eggs
• Milk, yoghurt and cheese
• Beans, lentils and chickpeas
• Soya products such as tofu and edamame
• Nuts and seeds
• Wholegrains

Choose a variety of protein sources across the week to provide a wide range of nutrients.

What Does This Look Like?

Here are some simple examples.

Breakfast

• Porridge made with milk
• Greek yoghurt with fruit and nuts
• Eggs on wholemeal toast

Lunch

• Tuna or salmon sandwich
• Chicken salad
• Lentil soup with wholemeal bread
• Cheese and tomato sandwich

Evening Meal

• Grilled chicken with vegetables
• Baked salmon with potatoes
• Bean chilli with brown rice
• Vegetable frittata

Snacks

• Greek yoghurt
• Cottage cheese
• A handful of nuts
• Roasted chickpeas
• A glass of milk

Small choices throughout the day soon add up.

Protein Content of Common Foods

The table below provides examples of the protein content of everyday foods, helping you estimate your daily intake and make informed food choices.

Key Takeaway

Meeting your protein requirements does not require special foods or expensive supplements. By including a good source of protein with each meal, most people can comfortably achieve the intake needed to support healthy bones, strong muscles and healthy ageing.

Further Reading

The Anti-Osteoporosis Diet: 5 Foods That May Be Weakening Your Bones
Knowing what to eat is only half the picture — find out which everyday foods could be working against your bones.

The 6 Worst Foods for Gut Health and Bone Density
How your gut health connects to bone density, and which foods to limit for both.

Learning about protein is valuable—but the real benefit comes from applying it in everyday life.

You don't need a perfect diet or expensive supplements. Small, consistent improvements to your eating habits can make a meaningful difference to your bone health, muscle strength and healthy ageing.

Simple Ideas to Get Started

Try one or two of these this week:

• Include a source of protein with every main meal.
• Add Greek yoghurt, cottage cheese or milk to your breakfast.
• Choose beans, lentils or chickpeas in soups, salads and curries.
• Snack on yoghurt, nuts or roasted chickpeas instead of highly processed snacks.
• Spread your protein intake throughout the day rather than eating most of it at one meal.

Need Inspiration?

Need Inspiration?

The BBC Good Food website contains hundreds of healthy, high-protein recipes suitable for a wide range of tastes and dietary preferences.

Explore the BBC Good Food High-Protein Recipe Collection

Continue Your Learning

If you'd like additional guidance, explore BoneBuddy.ai—your AI bone health companion.

BoneBuddy.ai can help you:

• Better understand bone health.
• Answer questions about nutrition and osteoporosis.
• Suggest practical lifestyle changes.
• Support you as you build healthier daily habits.

BoneBuddy.ai provides educational information and should not replace personalised medical advice from your healthcare professional.

Key Takeaway

The best diet is one you can maintain.

Small improvements, repeated consistently, have the greatest impact on your long-term bone health.

Further Reading

Exercise for Bone Health: Weight-Bearing, Resistance & Balance
Protein and exercise work together — this article explains which types of movement do the most for your bones and muscles.

The Anti-Osteoporosis Diet: 5 Foods That May Be Weakening Your Bones
Round out your bone-healthy diet by knowing which everyday foods to limit alongside the ones to include.

Next course: Exercise for Bone Health →

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Written by Dr Taher Mahmud of the London Osteoporosis Clinic.
Provided for education and not a substitute for personalised medical advice.