Bone Broth…The Ultimate Recovery Drink
Why Bone Broth? “Because it’s the ultimate recovery drink!” I had the chef make it weekly for MLS’ Sporting KC when I was their sports dietitian; read on to see why.
In the simplest terms, bone broth is the extended version of regular broths. Bone broth is made by boiling and then simmering the bones and other parts of the animals for a very long time (typically a minimum of 24 hours up to 72 hours) so that all the goodness leaches out into the broth. The top is skimmed and what’s leftover can be an athletes’ secret weapon for recovery. It’s hydrating, has protein, minerals, and a host of joint mending compounds.
“I don’t need an inspirational quote...I need bone broth”
Bone broth contains potassium, magnesium, calcium, and phosphorus that can be easily absorbed, making it a great electrolyte drink to replenish what’s lost after an event or used to prevent cramping.
Bone broth is rich in the amino acids proline and glycine, both of which help with digestion and gut repair as well as muscle repair and growth. They also help with balancing the nervous system and strengthening the immune system.
Natural collagen leaches into the broth, which helps restore cartilage in joints...as we age, our collagen production decreases, so it doesn’t hurt to help the process.
Gelatin helps cushion between bones and provides building blocks to form and maintain strong bones. Note...some bone broth will be in liquid form, but others may have a Jell-O type appearance. The gelatin is what makes it jiggly.
Bone broth also contains Glucosamine and Chondroitin Sulfate, compounds sold as supplements for joint pain, arthritis, and inflammation.
Lastly, a bonus of bone broth is it’s great for skin (cellulite), hair, and nails.
This makes bone broth one of the best joint supplements for athletes, but it also delivers a hefty chunk of protein, making it a more natural alternative to other protein powders. Appropriate protein for athletes has been shown to improve muscle repair and recovery, boost metabolism, maintain or improve body composition and encourage muscle growth.
Sounds like something every athlete should be consuming! Actually, many pro athletes are utilizing the benefits of this natural drink, but bone broth is not just for pro athletes. Even youth athletes and their parents can benefit from it!
Bone broth is nothing new as it has been used for thousands of years, particularly in Chinese medicine for it’s healing properties to nourish the kidneys and build the blood. However, modern resurgence of the Paleo diet/“Cave-man diet” among others has introduced bone broth products to the market in copious amounts. Kettle & Fire, The Osso Good Co., and Axe Naturals Bone Broth Powder are just a few to name. You should be able to find a version of bone broth in any health food store or the health food section of your local grocery store. It is most likely found by the soups and other broths or even in the freezer section of some stores.
Bone broth can be sipped as a tea (I season mine with salt and pepper and herbs for additional flavor as bone broth is not as salty as regular broths can be) several times a day or used in recipes for soups and stews.
Super Easy Trick!! The broth can easily be used to cook your rice or quinoa to infuse all the goodness but also add more flavor to your grains.
The powder can be added to any smoothie in place of regular protein powder or in addition to. Start getting creative and utilizing this powerhouse food into your daily routine.
A bone broth infused soup is a great post-workout meal addition!
If you have a crockpot at home and want to try to make bone broth for yourself, it’s pretty easy, but takes patience. However, you could make a large batch and freeze some for later so you cook once, eat several times. Here is a recipe you could try;
The other thing to be mindful of if you are making your own bone broth is the source of your bones. If you want all the good things to leach into your broth, then the animal you choose needs to come from a good environment, such as a happy grass fed cow or a pasture raised free-range chicken. Luckily, if you aren’t into making your own, there are now so many great options on the market you can buy that are convenient and healthy.
