Recovery nutrition usually centres on protein and carbohydrates. Less talked about are the amino acids found in collagen, which make up tendons, ligaments, cartilage and skin. Bone broth is a traditional food source of them. Here's what's in it, and what the research does and doesn't say.
What's in a cup of bone broth
A long simmer turns the collagen in bones and connective tissue into gelatin. Gelatin is rich in three amino acids that are less common in standard protein powders: glycine, proline and hydroxyproline. (Eastoe, Biochemical Journal, 1955; Shoulders and Raines, Annual Review of Biochemistry, 2009.)
Broth also contains naturally occurring sodium and potassium, and it's warm, savoury and easy to drink after a session.
What the research says, honestly
- Connective tissue. Most studies on joints and tendons use concentrated, hydrolysed collagen supplements at measured doses, not broth. Broth provides the same building blocks in food form, but it hasn't been tested the same way.
- Sleep. Small studies found that 3g of glycine taken as a supplement before bed improved how people rated their sleep. (Bannai and Kawai, Journal of Pharmacological Sciences, 2012.) A cup of broth hasn't been shown to deliver that dose, so we don't make sleep claims for our broth.
How active people use it
- A warm mug after training, especially on cold mornings.
- As the base for a post-training soup or risotto.
- In place of stock in batch-cooked meals for the week.
Stir a scoop of Byron Bay Bone Broth powder into hot water. Each 100g bag makes 14 cups.
Frequently asked questions
Is bone broth good for recovery?
Bone broth is a nourishing, easy-to-drink food that provides gelatin and amino acids such as glycine and proline. Research on recovery mostly uses concentrated supplements, so we don't make recovery claims for broth itself.
Is bone broth better than collagen peptides?
They're different. Collagen peptides are a concentrated, measured supplement. Broth is a whole food you can drink or cook with. Choose what suits how you eat.
What should I look for in a bone broth?
Certified organic bones, a long simmer and a short ingredient list. Chill it: a properly made broth sets like jelly. Ours is slow-simmered for 18+ hours.
References
- Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of Pharmacological Sciences. 2012;118(2):145–148.
- Eastoe JE. The amino acid composition of mammalian collagen and gelatin. Biochemical Journal. 1955;61(4):589–600.
- Shoulders MD, Raines RT. Collagen structure and stability. Annual Review of Biochemistry. 2009;78:929–958.
