Amy Dirks on Making Smart Choices: Why Bone Broth? It Is The Ultimate Recovery Drink
Nutrition information for soccer players from Amy Dirks. Why Bone Broth? Because it’s the ultimate recovery drink. I had the chef make it weekly for MLS’ Sporting KC when I was there; it has amino acids, glucosamine/chondroitin, and gelatin … all of which help joints and gut.
Have a question about the best nutrition for soccer players? Just email Amy or visit Amy Dirks Sports Nutrition.
Why is Bone Broth A Great Recovery Drink For Soccer Players?
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. To make this superfood even more nutritious, add vegetables like onions, carrots, and celery during the cooking process.
Here’s why I want you to drink it daily. My advice?
Drink 1-3 cups per day warmed as a “tea” or used in soups/recipes …
Why is Bone Broth the Ultimate Recovery Drink for Athletes?
- 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.
Read: NUTRITION FOR SOCCER PLAYERS: IS SODA REALLY BAD FOR ATHLETES?
This makes bone broth one of the best joint supplements for athletes, but it also delivers a hefty chunk of protein.
Bone broth is 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!
What is Bone Broth?
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, the 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.
Read: FAST FOOD IS JUST THAT … CALORIE DENSE BUT LACKING IN PROPER NUTRITION
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! Approximately 1-3 cups per day are recommended.
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 link for a few recipes you could try.
For more detailed information and recipes, visit The Healing Power of Bone Broth
Updated 2.22.20
