Fueling for Better Energy & Bone Density
Fueling for Better Energy & Bone Density: Strong Bones Start at the Cellular Level
Bones might seem solid and static—but beneath the surface, they’re alive. Constantly breaking down and rebuilding. Constantly adapting to the signals we send through movement, stress, and—most critically—nutrition.
If your body doesn’t get the nutrients it needs, it adjusts. It doesn’t panic—it prioritizes. And often, that means putting bone health on hold. Like fascia that becomes sticky and restricted when it loses hydration, bones begin to weaken quietly when fuel runs low. Until one day, they don’t bounce back. A fracture. A slowdown in healing. A deep ache you can’t explain.
Let’s break down exactly what your bones need—and how your nutrition either supports regeneration or slows it down.
First Things First: Energy Availability Matters
Think of food as raw material. The foundation of everything your body builds.
When you're not eating enough, your body doesn’t stop working. It just shifts gears. It puts urgent tasks—like keeping your heart beating and brain sharp—at the top of the list. And things like bone maintenance, hormone production, and long-term repair? They get pushed to the back burner.
Studies have shown that malnutrition is an independent predictor of poor outcomes of hip fracture recovery. The body simply doesn’t have the resources to rebuild.
If you’re strength training, moving regularly, or even just living with stress (so… all of us), your energy needs are higher than you think.
Know Your Numbers: Total Daily Energy Expenditure (TDEE)
TDEE is the total amount of energy your body uses in a day—including all your movement, thinking, digestion, healing, and stress processing.
Once you know your TDEE, you can figure out your macronutrient ratios (protein, fat, carbs) based on your needs.
Strength training or an active lifestyle? You’ll need more carbs and protein to support muscle and bone repair.
Use this number as your blueprint. It tells you what your body needs to stay not just alive—but functioning well.
An easy tool to get a rough estimate of your total calorie needs is this online calculator. It can also help you to estimate your macronutrient needs at different ratios! It’s not perfect, but it does give a good starting point!
Macronutrients: Essential Fuel for Bone Integrity
Macronutrients aren’t just calories. They’re the raw materials your body and bones depend on to function properly.
Carbohydrates
Carbs are your brain and muscle’s favorite fuel. They support thyroid function and help you recover after movement.
Minimum daily requirement: 150g
Sources: Starchy vegetables, fruit, rice, sourdough, ancient grains
If you’re training or moving daily, carbohydrates are critical for energy and tissue recovery.
Protein
Protein is the material your body uses to repair and regenerate every tissue—including bone. It also supports liver detox, hormone production, and enzyme function.
Minimum: 0.8g per pound of body weight
Preferred: 1g/lb if active or strength training
Sources: Broth, meat, dairy, eggs, fish, liver
Vegetarian sources: Beans, tofu, tempeh
Protein after strength training helps your body build back stronger.
Fats
Fats are building blocks of hormones. They help absorb fat-soluble vitamins (like D and K2), keep you full, and serve as a steady fuel source.
Minimum requirement: 65g/day
Sources: Full-fat dairy, avocado, olive oil, egg yolks, butter, coconut oil, tallow, nuts/seeds
Without enough fat, your body can’t properly absorb the very vitamins that build bones.
Finding Your Macronutrient Ratio
Once you know how many calories you need per day you can calculate your macros depending on what ratio works best for you.
Aim to have a mix of all three at all meals: protein, fats, and carbs
Carb & Protein requirements will increase if you strength train or have an active lifestyle
Allow yourself to experiment and find what works best for you, everyone is different!
Bone Health Deep Dive: The Strong Bones Trio
These three nutrients work together to support strong and healthy bones!
Calcium
Primary component of bone, but absorption is key. Food first is the best approach for optimal absorption.
Women 50+ need: 1,200 mg/day
Pro tip: Spread intake throughout the day for better absorption
Food-first sources:
Sardines (351 mg)
Salmon (6oz = 340 mg)
Collard greens (1 cup cooked = 327 mg)
Milk (1 cup = 300 mg)
Greek yogurt (1 cup = 245 mg)
Cheese (1 oz = 200 mg)
White beans (1 cup = 160 mg)
Kale, cottage cheese, eggshell powder (800–1,000 mg/tsp)
Vitamin D3
Helps your body absorb calcium in the gut and move it into the bloodstream for use. Without D3, calcium absorption drops significantly.
With D3: ~30–40% of calcium absorbed
Without D3: Only ~10–15%
Sources: Egg yolk, wild-caught fish (sardines, salmon, tuna), grass-fed dairy/liver
Supplement: 1,000–2,000 IU/day may be appropriate if sun exposure is low
Tool: The D-Minder app can estimate how much vitamin D you’re producing from sunlight
Note: Magnesium levels affect D3 absorption
Vitamin K2-7
The bus that gets calcium from the bloodstream to the bones by activating certain proteins.
What it does:
Activates osteocalcin (which binds calcium into bone)
Activates MGP (prevents calcium deposits in arteries)
Daily dose for bone health: 90–180 mcg
Rich sources:
Fermented foods (natto, sauerkraut, kefir, miso)
Animal products (liver, grass-fed butter, egg yolk, hard cheese, pasture-raised meats)
Note: Vitamin K1 comes from leafy green vegetables, animals like cows and chicken readily convert K1 into K2. Unfortunately humans aren’t as adept at this conversion, so sourcing pasture raised/grass fed animals is actually very important to ensure you are getting K2 from these food sources. Supplementation may be necessary if these foods aren’t in your diet or budget. Look for K2-7, this form has a longer half life and stays active in the body for longer!
Without K2, your calcium can’t reach the bone.
Other Micronutrients that Support Bone Health
Bones need more than the “big three.” These minerals play quiet but powerful roles:
Magnesium: Helps with D3 activation, influences bone remodeling
Phosphorous: Forms hydroxyapatite with calcium, giving bone its rigidity
Zinc: Stimulates bone protein production
Boron: Supports mineral metabolism + Vitamin D usage
Copper: Needed for collagen production in bone structure
Sources:
Magnesium: Cooked spinach/Collards, Avocado, Dark Chocolate, Black/Navy Beans, Banana, Greek Yogurt, Quinoa
Phosphorous: Meat, Seafood, Eggs, Beans/Lentils, Dairy Products, Nuts/Seeds, Whole Grains
Zinc: Shellfish, Meat, Legumes, Pumpkin/Sesame Seeds
Boron: Prunes, Raisins, Avocado, Apples/Pears, Bananas
Copper: Beef Liver, Oysters, Bee Pollen, Royal Jelly, Dark Chocolate, Citrus
Eating a variety of whole foods helps ensure you’re covering all your micronutrient bases.
Fueling Strength Training: Timing Matters
Strength training is one of the most well researched, safest and effective tools we have for building bone density. If you are adding strength training into your routine to support your bone health, it’s imperative you fuel properly to support those goals! When you train, your body breaks tissue down—and immediately starts trying to repair it. Support that process with smart pre- and post-workout meals.
Macronutrient Strategy
Protein
Goal: Preserve/build muscle mass and promote recovery
Before Training: 15g, 15-30 minutes prior
After Training: 30g, within 30 minutes of completion
Carbs
Goal: Fuel training, support recovery
Before Training: 30g, 15-30 minutes prior
After Training: 30-60g, within 30 minutes of completion
Tips
Try to avoid too much fat/fiber before working out ( these slow down digestion)
Moderate fat after working out for nutrient absorption and satiety
Prioritize leucine rich proteins (whey, eggs, soy)
Support hydration with water and electrolytes
Pre-Workout Snack Ideas
Greek yogurt + fruit
Sourdough toast + egg
Protein shake with fruit
Post-Workout Snack Ideas:
Protein shake with fruit (whey)
Grilled chicken + rice/potatoes/sweet potatoes etc. + veggies
Greek yogurt, fruit + granola
Protein shake with fruit + oats
Recap: Strong Bones Are Built From the Inside Out
Eating enough matters—your bones depend on it
Every meal should include carbs + protein + fat
Calcium, Vitamin D3, and K2 work together to get minerals into the bones
Minerals like magnesium, boron, and zinc quietly support your skeletal strength
Your body is unique—experiment with what works best for you
Strength training + smart fueling = more resilient bones