Bone Broth Protein

Bone Broth Protein

You've probably seen bone broth protein in the news, lining store shelves and plastered all over health and wellness sites talking about its numerous and extensive nutritional benefits. Let's dive into what bone broth is, how to make it, its advantages, and how to use it. 

Bone broth is a savoury liquid made from bones, connective tissues and meat scraps that’s simmered for hours with vegetables. This long-cooking process allows the nutrients in the bones and collagen to leach into the water, creating a savoury broth that is nutrient-dense, easy to digest, and boosts the body’s healing capacities. The nutrient content of bone broth will vary according to the type of bones used, whether ligaments and tendons are included, and the vegetables and herbs you add in. Bone broth is rich in:

• Amino Acids
• collagen 
• Glycine and Proline 
• Gelatin 
• Glutamine 
• Glycosaminoglycans, such as chondroitin, glucosamine, hyaluronic acid 
• Protein
• Trace Minerals

Bone broth offers numerous health benefits. Most notably, it is incredibly nourishing and provides many vitamins and minerals, aids digestion and helps repair the gut. It also helps keep inflammation in check, improves joint health, aids weight loss, improves sleep and brain function, and stimulates muscle protein synthesis (muscle building).

Benefits of Bone Broth Protein

• Easily Digestible
• Helps Build Lean Muscle Mass 
• Nourishing Restorative Tonic
• Promotes Intestinal Health 
• Supports Sports Recovery & Optimal Protein Profile

How To Make Bone Broth

Ingredients

• 1 gallon (4 litres) of water
• 2 tbsp (30 mL) apple cider vinegar (to help draw out minerals from the bones)
• 2–4 pounds (about 1–2 kg) of animal bones – pork, beef, veal, turkey, lamb, bison, buffalo, venison, chicken, fish, or any other animal
• Mirepoix of onion, celery, and carrots (bell pepper stems, leek greens, fennel, mushroom stems, and others can also be added according to preference)
• Aromatics - smashed garlic clove or two, bay leaf, peppercorns, and other herbs to taste
• Salt and pepper to taste

Directions

• Combine the ingredients in a large pot or slow cooker.
• Bring to a boil.
• Reduce to a simmer and cook for 12–24 hours (up to 36 hours in a slow cooker)
• The longer the broth cooks, the more nutritious (and delicious) it will be.
• Allow the broth to cool. Strain it, discard the bones and other solids, and store the broth in the refrigerator. 

Notes

1. Marrow and connective tissues such as feet, hooves, beaks, gizzards, and fins can also be added to the recipe, adding more complexity and depth to the flavour and more nutrients to the broth. 
2. It would be best to roast the bones before boiling them for the best possible flavour.

Bone Broth Protein Supplements

If you don't want to make your broth from scratch, you will find it is widely available in most health food stores and online supplement retailers. Bone broth supplements are typically sold as bone broth protein because of their rich nutrient profile. Bone broth protein is marketed primarily as a powder in various flavours and sometimes combined with other sources of protein and performance and recovery support nutrients in sports nutrition blends. 

Final Thoughts

Whether it is made from beef, chicken, lamb, or other animal bones, bone broth has long been a staple of traditional diets in every culture. Bone broth is now a staple in Paleo and ketogenic diets because it is naturally rich in protein and electrolytes, which are in short supply on these meal plans since they cut out starchy vegetables and fruit.

Bone broth protein is also extensively used by bodybuilders, athletes, and fitness buffs.

To select a high-quality bone broth protein, it's essential to look for one derived from organic, pasture-raised, grass-fed, cage-free animals, that is NON-GMO and gluten-free, and does not contain antibiotics, added hormones and common allergens.