Your diet needs to contain protein for your muscles to stay strong. And strong muscles are necessary for avoiding falls and building strong bones.
This might suggest that by adding more protein to your diet, you can develop stronger muscles to strengthen your bones. However, a new study has found that this is not so.
Once you've consumed the amount of protein your body needs, more protein doesn't provide additional benefits or allow you to build additional muscle mass. The Save Institute's approach of moderation and balance has been proven correct once again.
Today we'll take a close look at that study and you'll learn how much and what kind of protein you should be consuming. Then you'll get a delicious protein-rich recipe that's easy to make and ready in minutes.
More Protein Doesn't Always Mean More Muscle
Researchers conducted a new study on the impacts of protein consumption on muscle strength and development. Fifty overweight middle-aged men and women enrolled in a resistance training program for 10 weeks.
They were divided into two groups. One group consumed a moderate amount of protein (0.8-1 gram per kg of body weight per day) and the second group ate a large amount of protein (1.6 – 1.8 gram per kg of body weight per day).
After each exercise session, the moderate intake group ate three ounces of beef and the high intake group ate six ounces. Before bed, each participant drank a protein shake containing either 15 or 30 grams of protein, respectively.
The two groups did the same exercise routine, but they consumed different amounts of protein.
Before and after the ten weeks, the researchers measured the participants’ muscle strength, performance, and body composition. At the end of the ten weeks, researchers discovered that the moderate protein intake group had the same gains in muscle strength and performance as the high intake group. Differences in body mass change between the groups were insignificant.1
The consumption of double the protein did not result in increased muscle mass, nor strength.1
Summary
Fifty overweight men and women participated in a ten-week resistance training program and were divided into two groups. One was assigned a moderate protein intake level and the other a high protein intake level. After the ten weeks, the researchers found that the difference in protein intake levels didn't result in a difference in muscle strength or mass change between the groups.
How Much Protein Do You Need
The recommended dietary allowance (RDA) of protein for adults is 0.8 grams per kilogram of body weight per day. However, that recommendation may not be sufficient for older people- especially those with active lifestyles.
The Journal of Gerontology published a study recommending a protein intake between 1.2 and 2.0 grams of protein per kilogram of body weight per day or more for elderly adults. 2
Ultimately, the Save Institute doesn't recommend counting grams of protein. If each of your meals contains a healthy source of protein then you're on the right track. Not only will this help you to ensure you're getting enough protein, but studies have found that spreading out your protein intake across your day maximizes new muscle synthesis. 3
Summary
The RDA for protein is 0.8 grams per kg of body weight per day. But one study recommends between 1.2 and 2 grams per kg of body weight per day for elderly adults. Instead of weighing and counting grams of protein, simply make sure that you're including a healthy source of protein in each meal of the day.
What Kind Of Protein Do You Need?
You may have noticed that the study above specifically used beef as a protein source. That's because the study was funded by the beef industry. While a small amount of lean organic grass-fed beef can be part of a bone-healthy diet, based on the 80/20 pH-balance principle, you should also consume protein from plant sources because animal proteins are acidifying.
Fortunately, there are plenty of protein-rich plant foods to enjoy. Check out this list of plant protein options, all of which are also bone-building Foundation Foods:
- Quinoa*
- Pumpkin seeds*
- Plain Yogurt*
- Almonds*
- Spinach*
- Mustard greens*
- Asparagus*
- Crimini mushrooms*
- Collard greens*
- Cauliflower*
- Green peas*
- Kidney beans*
- Pinto beans*
- Garbanzo beans*
- Lentils*
- Black Beans *
*Foundation Food
Summary
Since animal protein is acidifying, make sure you consume enough protein from plant sources. See the list above for protein-rich plant foods that are also bone-building Foundation Foods.
Alkalizing No-Bake Protein Balls
This alkalizing recipe provides a delectable protein boost and is a great on-the-go snack that will keep you energized and provide your body with the protein it needs. It doubles as a tasty treat and a great way to ensure you're spreading out your protein consumption over the course of the day. It contains whey, an alkalizing protein that's found in the liquid leftover from the process of making cheese and yogurt. Whey is an excellent source of bone-healthy lactoferrin. The latter promotes osteoblast differentiation and proliferation and inhibits the production of osteoclasts, the cells that tear down bone.
Perfect Protein Balls
100% Alkalizing
Servings: 15 balls
Ingredients:
- 1 cup whey protein powder
- 3/4 cup pumpkin puree
- 2 teaspoons pumpkin spice seasoning
- 3/4 tsp of stevia extract (you can also use monk fruit; adjust to desired sweetness)
Directions:
- Place all ingredients in a mixing bowl and combine well.
- Roll 15 balls and place them on a tray.
- Cover and refrigerate for 30 minutes.
- Enjoy!
What This Means To You
Follow the Osteoporosis Reversal Program's 80/20 pH-balanced diet, and be sure to include a healthy source of protein in every meal.3 It's really that simple.
Planning, preparing, and eating your meals should be unstressful and enjoyable. Otherwise, you won't be able to build healthy dietary habits that last.
Food should be a highlight of your day, not a source of anxiety. Keep trying new recipes, experimenting with ingredients, and taking pleasure in nourishing your body and your bones.
References
1 https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00574.2020
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660117/
3 https://jn.nutrition.org/content/early/2014/01/28/jn.113.185280.abstract
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Curb Your Sugar Cravings With Strategies From Scientific StudiesComments on this article are closed.
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Hello Vivian,
An excellent reminder . Thank you very much.Have a wonderful day.
Marlene
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You’re very welcome, Marlene!
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I’m trying to find about milk and calcium for bones my sister has stenosis and has been drinking milk and I thought it was not an advice thing per this one of the articles here and I can’t find the article. Can anybody help me?
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Mary, below you’ll find the link to all our articles on milk:
https://saveourbones.com/?s=milkAnd please don’t hesitate to reach out directly to us at support@saveinstitute.com if you need additional help with this. We’re thrilled to assist you!
Customer Support
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My Calcium was low in my recent blood test. What are the best food? My doctor said to drink milk, but I think I read you do not approve. Is non fat Greek yogurt good? I stopped eating Seeds & Sardines b/c they are high in iron and my iron is currently 582. Same with beans and cruciferous foods. Which supplement should I take for bone health. Thank you so much. I have your book but think perhaps things are changing?
Do you approve of 3 to 5 servings of fish per week.-
Joan, we are happy to give you answers to your questions, so please check your email inbox within the next 24-48 hours.
In good health,
Customer Support
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I have multiple sclerosis and unfortunately during a relapsing remitting attack – I was given 4grms of cortisone in a matter of days intravenously; stopped the attack but gave me almost irreparable osteoporosis. I follow your diet but there has been little improvement.
Do you have any further suggestions. Difficult to exercise as MS slows me down!!! Grateful for any suggestions. Renee-
Renee, please check your email inbox within the next 24 hours for an answer. We are thrilled to help you!
Customer Support
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I can’t tolerate whey protein. Is Pea Protein OK?
Thanks,
Astrid-
Astrid, pea protein is alkalizing. Make sure you get a brand that regularly checks for heavy metals (such as arsenic, lead, and cadmium) since it’s common in pea protein. While all proteins may contain heavy metals, they are not as prevalent in whey protein.
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Whey To Go protein that Vivian selected for US as part of the Save Our Bones diet has drastically changed the initial ingredient contents
The calcium was at 80 mg
Now it is 40 mg
The sugar was < 1G
Now it is 1G (There are other major changes)
It is produced in New Zealand and the sources of ingredients from cows were vaccine free.
Now it is not!
For the taste it is inedible and tastes super sweet.
I’m very very taken back that WE were not notified of this vast change. You can purchase the original product on Amazon and Walmart online until their stock at SOLGAR is depleted
FYI if you use this product!-
Rene, please check your email inbox within the next 24-48 hours. We’re thrilled to assist you!
Customer Support
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Thank you for this article and the cited research. It is not a surprise that the body has the wisdom to use only as much as protein as it needs. However, I had seen the research in reference 2, and I adjusted my protein intake accordingly a few years ago. Whey powder has been so helpful in achieving that end. As a vegetarian for 45 years, my diet has been plant based for many years, and the only change I’ve made recently, thanks to information which has been provided here for free, is to focus on ensuring it is 80 percent alkaline. The research I’ve read, including the research here, of course, points to many benefits of an anti-inflammatory diet beyond preventing and treating osteoporosis.
I think those pumpkin-whey balls might be more interesting with some toasted pumpkin seeds for crunch. I have read that drying and toasting pumpkin seeds actually transforms them to an alkaline food. Is this correct? Ty. Love this site!
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Thanks for sharing your story, Lori! I’m so glad you’re following the 80/20 pH-balanced nutritional program for your bones and overall health. And you can most certainly add crunch to the protein balls with pumpkin seeds, which are listed as an alkalizing food in the ORP 🙂
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Thank you, Vivian. 🙂
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I can’t believe I missed that in the OP. LOL
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Any hints about building bone, would be appreciated.
Jackie-
Jackie, we have a treasure trove of articles on bone health at saveourbones.com!
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Happy to part of this group and look forward to sharing information with all of you. Wishing all of you healthy and strong bones.
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And we thank you for being a part of the Saver community!
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Don’t forget to include organs even more important than muscle meat.
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Organ meats are a rich source of several bone-healthy nutrients, and you can read more about that in this previous article:
https://saveourbones.com/are-organ-meats-good-for-osteoporosis/
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I love all this information thankyou it’s helping me a lot I’m trying to deal with my Osteoporosis naturally and not with medication 🌺
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It’s my pleasure, Angela!
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Any information re recommendations for alkalizing drinking water systems? I need to get a drinking water system (alkalizing or not??) installed in my new home, so would appreciate your suggestions and/or recommendations please. Thank you