Underrated superfood has unexpected post-workout 'power'
Rachael Davis
Featured Image Credit: MoMo Productions/Getty Images
In these health-conscious times, many of us are on the lookout for ways we can get more nutrition, battle ageing, and keep ourselves fit.
The supplement industry is doing very well, with many of us turning to dietary supplements to ensure we’re getting everything we need.
However, studies have contested how valuable these supplements really are, and they may even prove harmful in some cases.
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With that in mind, it seems we’re better off getting all the vitamins, minerals and nutrients we need through our food. In terms of efficiency, superfoods – classified as foods that are unusually rich in nutritional value and antioxidants – are the go-to for people looking to work healthier options into their diets.
These include: leafy greens, berries, green tea, eggs, legumes, nuts and seeds, kefir and natural yoghurts, garlic, olive oil, ginger, turmeric, salmon, avocado, sweet potato, mushrooms, seaweed and more besides.
However, there’s a lesser-known option that may be a little trickier to get down you on the regular: bone broth.
Despite not being regularly-cited among the other superfoods, it’s seen by some as the original, and it offers plenty of reported benefits.
Made by boiling animal bonus and connective tissues, bone broth is rich in collagen, amino acids, gelatin, and minerals including like magnesium, calcium and phosphorus.
For the physically active, there might be particularly noticeable benefits to imbibing bone broth.
As reported by San Luis Obispo’s Tribune, certified nutritionist Seyma Turan said the bioavailanle collagen peptides and glutamine can help us to recover post-exercise by limiting immune suppressions and supporting stomach lining.
“Bone broth doesn’t work like whey-its power is in structural recovery,” she said.
“Collagen peptides stimulate fibroblast activity, improving the healing of ligaments, tendons, and fascia-tissues under chronic strain in high-volume training.”
If you regularly engage in high-intensity exercise, like running, weight-lifting, bouldering, tennis, and football, you may have encountered issues with overworked ligaments and tendons that can limit your ability and the frequency at which you can train without hurting yourself.
With that in mind, bone broth might be a good addition to your diet as it could help to keep your connective tissues healthy.
However, it’s not a great protein source or muscle builder, so don’t use it as a substitute for any of your other protein sources.
Regarding it’s inability to support muscle growth, Turan said ‘it lacks branched-chain amino acids (BCAAs) like leucine, which are critical to initiating muscle protein synthesis’.
A typical serving of bone broth will contain somewhere between five and 10 grams of protein. By comparison, an egg contains six or seven grams, while 100g of chicken breast contains around 31g of protein.