The Benefits of Bone Broth for Muscle Growth, Joints & More
Bone broth, although a fairly simple and straightforward dish, is teetering on the line between superfood and supplement. Instead of smoothies or bowls of oatmeal, many people swear by drinking bone broth first thing in the morning. This collagen-filled soup has many purported health benefits from improving skin elasticity to improving gut health, but is it really worthy of its new "superfood" status? And what can it do to help support your fitness goals? Here's everything you need to know about the nourishing effects of a humble bowl of bone broth.
What is bone broth really?
Bone broth is essentially what it sounds like. The cooking process of bone broth is quite simple; it is a thin lightly-flavored soup that is made by simmering the bones and connective tissue of animals in water and vinegar. Many bone broth recipes are made with different animal bones such as pork, beef, chicken, and even fish, but the most popular by far is beef bone broth. All of the gnarly bits of the animal that would otherwise go to waste like knuckles, ligaments, tendons, skins, and more can be used to create a delicious soup that helps support the entire body. It has been made for centuries as a way to nourish the body and utilize every part of the animal. Now, it is making a comeback as a gut-healing super stew, if you will, thanks to the nutrients found in bone marrow.
Bone marrow is the spongy substance that fills the center of the bones. One of its main purposes is to produce blood cells and support the health and strength of the bones and it does this with the help of collagen as well as nutrients like riboflavin, Iron, vitamin E, phosphorus, calcium, thiamine, vitamin B12, magnesium, electrolytes, potassium, and vitamin A. Collagen is widely considered to be one of the fundamental building blocks of the human body. It is a structural protein that builds upon itself and supports the joints, ligaments, skin, digestive tract, and nearly every connective tissue you can think of. During the cooking process, the collagen in the bones and connective tissue is broken down into a protein called gelatin, or a partially-cooked form of collagen. From there, it is absorbed and broken down by the body even further into the amino acids glycine, proline, and hydroxyproline. These amino acids are then used to stimulate further collagen production, which has its own impressive set of health benefits.
See: Lysine, Tyrosine, and Beans, OH MY! Amino Acids and how to get 'em!
The Health Benefits of Bone Broth
So should you start simmering some bone broth in your slow cooker in addition to your morning cup of coffee? I certainly won’t but here are some known benefits of bone broth that may make it worth your while:
Anti-inflammation: Bone broth is naturally high in anti-inflammatory amino acids glycine and proline which can help the muscles and joints to recover faster from injury and normal "wear and tear". Inflammation also impacts your total health and wellness as chronic inflammation has been connected to a number of serious diseases like heart disease, Alzheimer’s disease, and arthritis. Whether you're in the middle of training season or are looking for simple ways to improve your health, you may want to give bone broth a try!
Joint-health: Joint pain is a common age-related issue that is closely linked to the body's natural decline in collagen. Athletes, however, are especially prone to joint pain and stiffness due to frequent use and strain. Bone broth helps to decrease joint pain in a number of ways. Firstly, the glycine and proline that is found in gelatin helps to stimulate new collagen production and provide cushion to the joints. Additionally, it contains glucosamine and chondroitin which are naturally found in cartilage and can help decrease joint pain and even improve the symptoms of osteoarthritis.
Muscle mass: Another collagen-related benefit of bone broth is that it may help to build muscle. Because collagen makes up about 6% of the weight of strong, tendinous muscles, increasing collagen intake via bone broth may help the muscles to repair and grow faster. Additionally, the anti-inflammatory effects of bone broth can help you to cut down on recovery time and get back in the gym to achieve those gains!
Weight loss: Since bone broth protein is high and calories are low, it can help to satiate your appetite without adding on many extra calories. One cup of bone broth contains about 10 grams of protein, 40 calories, and only .5 grams of carbs!
Digestive health: Gelatin-filled bone broth is uniquely positioned to improve gut health and digestion. Gelatin easily binds to water in the digestive system which can help foods to move through the gut. It also strengthens the gut lining to help prevent IBD (inflammatory bowel disease) and leaky gut syndrome, a digestive issue in which the gut becomes thin and permeable.
Is bone broth protein better than other protein supplements?
Since many of the benefits of bone broth boil down to its collagen content, you may be wondering if you're better off with a pure collagen supplement or bone broth.
One of the cons of bone broth is that it does not have as many essential amino acids as other complete proteins. Additionally, some pre-made bone broths that you can find in your grocery store are high in sodium; your average can of chicken soup should not be confused for a nutritious cup of bone broth! While you can make your own bone broth at home, it is more labor-intensive and may even be more costly than picking up a gelatin or collagen supplement. Still, bone broth is a great zero-waste solution that is packed with nutrients that you won't get in a pure collagen supplement.
Truth be told, there is no one-size-fits-all answer as to which is better. I personally like to get the best of both worlds by adding a high-quality gelatin supplement to my home-cooked beef broth. My gelatin supplement of choice is by Amandean. Their Premium Grass-Fed Gelatin Powder contains 9 grams of protein per scoop and only 35 calories; your grocery store gelatin sheets can't do that! Follow along with this paleo-friendly chicken bone broth recipe or if you get burnt out on soup for breakfast, add the gelatin powder to a bowl of oatmeal or thick smoothie instead!
Bone broth really does seem to be all that it's cracked up to be but in the worst-case scenario, you get a bowl full of delicious soup!
