What I Tried This Week: Bone Broth

Winter temperatures are a little cold for comfort at the moment and it is the time of year that I start doing a bit more supplementation than ordinary, as I do about a two thirds of my runs indoors on the treadmill. I love training outdoors so it can be a little saddening to miss out on bright sunshine and fresh air for the sake of avoiding a nasty frost bite, but I try to counteract this lack of sunlight with additional nutrients.

Historically, I have always increased my vitamin D over the winter months, but this year, I decided to test out bone broth and how it worked in with my training.

I had been doing a lot of reading about the health benefits of bone broth for athletes and I love the idea of adding food sources of vitamins and minerals instead of just popping pills. Bone broth is said to deliver a powerhouse of nutrition and provide ample sources of protein and minerals. It is great for digestion and reducing inflammation which are key strengths when training.

As a runner coming back from stress fractures, I was sold on the fact that it is strengthening to your joints, bones and connective tissues and decided to give it a try.

Christmas holidays proved to be a perfect time to give it a go as I requested a crock pot and had ample turkey bones left over from family dinners to use. I was thrilled to discover that it is a simple endevour, especially as I like to spend time on the trails a lot more than I like to spend time in the kitchen.

Here is what I did:

BONE BROTH (cooked in crock pot)

• 2 pounds of turkey bones (can be substituted with other bones as well)
• Rough chopped carrot, half an onion and celery stalk
• Ample water to cover the bones
• Seasonings of your choice

I brought everything to a boil and then let it simmer on low for 24 hours.

The key to the bone broth is a slow simmer which will draw micronutrients, collagen, minerals and amino acids out into the broth. In my research, I also found other suggesting that allowing the bones to sit in fresh, cold water with a tsp of apple cider vinegar before boiling will help in bringing out the nutrients as well.

I strained the liquid and use it in my cooking and take my daily vitamins with a warm cup of bone broth as well. I have experimented with drinking it before and after workouts with no ill effects, but due to the protein content, I prefer to have it post-workout as a nice warm up from the one third of my running that I do outdoors!

I store it in the fridge and warm it up as needed.