Home Workout Gear Benefits of Bone Broth – How Can Bone Broth Help Runners?

Benefits of Bone Broth – How Can Bone Broth Help Runners?

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The composition of your diet is as important as your training when it comes to fueling your runs. So what runner wouldn’t appreciate a superfood that can give them an edge?

Bone broth has been touted as a health elixir for years, and for good reason: it’s packed with ingredients that can strengthen your joints and ligaments, help you refuel and recover after running. But what is it exactly?

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“Bone broth is the liquid left over after simmering animal bones and connective tissue (from chicken, beef, turkey, pork or lamb) over the heat,” says Sarah Schlichter, RDN, owner of Running nutrition. “It provides a range of nutrients, including electrolytes like sodium, magnesium, and calcium, as well as vitamin A, vitamin K2, iron, zinc, and omega-3 fatty acids, which are all dependent on animal marrow which is simmered. “

Anyone can benefit from the nutritious composition of bone broth, but runners have been drinking this stuff in aid stations during endurance events before it even became mainstream. (And Mets pitcher Noah Syndergaard, who had Tommy John surgery in March 2020, drink it too!) Here’s why.

How does bone broth help runners?

The main ingredient in bone broth is collagen, says Katie Kissane, dietitian at UCHealth in Colo. And owner of Fuel 2 Run.

“Since collagen is made up of connective tissue and amino acids that are important in building our own joints and ligaments,” she explains, “it is believed that taking collagen helps us strengthen these tissues. “

Running can be hard on your soft tissues and joints; a 10 minute mile, for example, consists of 1,700 steps, each producing ground reaction forces about two and a half times your body weight. Collagen, which also contains an anti-inflammatory amino acid called glycine, according to Kissane, may be a welcome nutrient to protect your body from some of this impact.

“While you can get collagen from your diet, those with poor diets or constant injury may consider adding collagen,” Schlichter explains.

Athletes who took five grams of collagen peptides per day for 12 weeks saw statistically significant improvement in activity-related joint pain in 2017 study published in the Journal of Applied Physiology, Nutrition, Metabolism find; Additional research published in the Clinical Nutrition Journal in that year, consuming five to 15 grams of collagen was found to lead to increased collagen content and synthesis, and improved mechanics.

There’s a catch: bone broth may not provide the same constant amounts of collagen as a collagen supplement, according to a 2019 study published in the International Journal of Sports Nutrition and Exercise Metabolism. Still, “there’s certainly nothing wrong with adding bone broth to your diet, and if so, you might see benefits and receive additional nutrients as a result,” Schlichter explains.

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How to incorporate bone broth into your daily diet

Since bone broth is a liquid, it’s an easy addition to any diet. You can use it as a base for soups or sauces, use it in your post-workout smoothies, and even drink it like hot tea.

To make your own bone broth, simply place the animal bones of your choice (i.e. simmer for 12 to 24 hours, Schlichter says. Some people also like to add other liquids for flavor, like vinegar. apple cider or coconut milk, she adds.

If that seems like an overly time-consuming commitment (or out of your cooking skill repertoire – non-judgmental!), There are plenty of bone broths you can buy in grocery stores.

You don’t need to consume a lot at one time to get the benefits. Kissane suggests consuming around 10 to 20 grams per day, or one to two cups. “About 10 grams is a standard dose,” she says.

The best time to have these cups would be before or after your workout. The natural electrolytes you get from bone broth, like sodium, potassium, and magnesium, make it a solid hydration choice before or after workout. Plus, it can contain varying amounts of protein, which could help reduce muscle protein breakdown after a workout, says Schlicter.

Don’t count it as part of your daily protein requirement, says Kissane – “it’s not a complete protein, so it doesn’t contain all essential amino acids, ”she explains. Instead, consider pairing it with another source of protein and carbohydrate to improve post-workout recovery.

Remember that “as with everything, bone broth is not a magic bullet or magic bullet for ‘healthy’ eating,” says Schlicter. If you are looking to strengthen your muscles and connective tissues and boost your recovery, “Habits and behaviors always count too!” “

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