Bone Broth Protein: Yah or Nah on Including It as a Supplement?
As a certified sports nutritionist and a self-proclaimed supplement nerd, I’m always looking for the next big thing. I’ve tried it all, from pre-workouts to proteins. One product that kept popping up, especially within Paleo circles, is bone broth protein. If you’re looking for a new way to support your health goals, understanding what this unique supplement offers is key.
This guide will break down what bone broth protein is and give you the insider strategies to decide if it’s the right fit for your routine.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
What is Bone Broth Protein?
Bone broth protein is a powder made by cooking chicken or grass-fed beef bones, ligaments, and tendons under high heat and pressure. This long simmering process, which can take up to 48 hours, extracts vital nutrients into a liquid that is then dehydrated into a convenient powder. This protein source is a great option for many people because it’s naturally dairy-free, soy-free, and gluten-free.
Related Articles: 6 Reasons You Should Consider Bone Broth
A typical 22-gram scoop provides around 90 calories, 20 grams of protein, one gram of fat, and zero carbs. This macro profile is impressive and very similar to what you’d find in a standard whey protein powder. However, its real advantage lies in its unique amino acid profile and the presence of collagen, glucosamine, and chondroitin, which support overall joint health.
Brands like Ancient Nutrition and Vital Proteins have popularized these powders, highlighting their rich content of Type II collagen. This specific collagen type is a key component of cartilage, making it particularly beneficial for your joints. That single scoop of powder is nutritionally equivalent to about 2.5 cups of liquid bone broth, offering a concentrated dose of benefits without the high volume.
What Are the Benefits of Bone Broth Protein?
Many people are exploring alternatives to whey, like plant-based protein, and bone broth offers another excellent choice. It’s especially useful for those with specific allergies or dietary needs.
One of the biggest benefits is its support for gut health. Bone broth is rich in the amino acid L-glutamine, which is a crucial building block for the digestive tract’s mucosal lining. A strong gut barrier is essential for proper digestion and immune function.
The benefits don’t stop there. The high protein content can aid in weight loss by increasing satiety, helping you feel fuller for longer. It also contains amino acids like glycine and proline, which help decrease inflammation and support skin health.
Should You Add It Into Your Protein Mix?
In my experience, it’s definitely worth trying. It gives you another tool in your nutrition toolkit and provides more options for your protein intake. The versatility is a huge plus; you can mix it with water, almond milk, or even into smoothies and baked goods like brownies or muffins.
A pro-tip I share with my clients is to match the flavor to its use. For example, use a chocolate-flavored powder from a brand like Ancient Nutrition for brownies or a vanilla flavor in a morning smoothie. If you’re worried about the taste, unflavored versions are easily masked in savory dishes like soups and stews.
While the flavor is distinct and sometimes described as earthy, it’s often much better than some of the low-quality whey proteins on the market. I’ve tried several chocolate varieties from different brands to keep my comparison consistent. While I have my favorite, I’d confidently use any of them again.
What is the Downside to Bone Broth Protein?
The most significant drawback for many will be the price, as it can be nearly double the cost of a typical whey protein powder. While you could simmer your own bones for up to 48 hours, the convenience of a powder is hard to beat. I know I’d choose the powder over that time commitment.
Another key point is that bone broth protein is not a “complete protein.” It’s low in certain essential amino acids, like tryptophan, which are critical for muscle protein synthesis. For this reason, if your primary goal is building lean muscle mass, whey protein remains a more effective choice due to its superior amino acid profile.
It’s also important to know that scientific studies have focused on the individual nutrients within bone broth, not the powdered supplement itself. Hopefully, more direct research will emerge to confirm the benefits of these protein powders specifically.
FAQs
- Is bone broth protein the same as collagen? Not exactly. Bone broth protein contains high amounts of collagen, but it also includes other nutrients like glucosamine, chondroitin, and hyaluronic acid that aren’t found in straight collagen supplements. Think of it as collagen-plus.
- Can I use bone broth protein to build muscle? While it does contain protein, it’s not the best choice for muscle building. It lacks a complete profile of essential amino acids, particularly the BCAAs that are crucial for muscle repair and growth. For that goal, whey protein is superior.
- How much bone broth protein should I take per day? One scoop, which typically provides about 20 grams of protein, is a standard daily serving. For specific goals like joint support or gut health, some sources recommend the equivalent of two to four cups of liquid broth daily.
- What should I look for when buying bone broth protein? Always check the label. Look for powders sourced from grass-fed or pasture-raised animals. Also, ensure it’s free of artificial sweeteners, fillers, and additives. Reputable brands like Kettle & Fire or Bluebird Provisions are often transparent about their sourcing and processing.
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