Bone broth for athletes: train better, recover well.

What training asks of the body

Muscle gets the attention, but tendons, ligaments, fascia and cartilage carry a large share of the load in running, lifting, surfing and court sport. Those tissues are mostly collagen, they turn over slowly, and they respond to consistent nutrient supply rather than a single big meal.

Alongside that, hard sessions cost fluid and electrolytes, and often blunt appetite for an hour or two afterwards — exactly the window when the body is most receptive to nourishment.

Where bone broth fits

Bone broth is made by simmering bones and connective tissue for many hours with a splash of apple cider vinegar. The long heat converts collagen into gelatin and draws minerals into the liquid. What you get is nourishing, easy-to-drink protein — between 17 to 33 grams in our jars, most of it collagen.

• Glycine and proline — the amino acids collagen is built from, supplied in food form.
• Fluid and minerals — a warm cup rehydrates in a way a cold shake often does not.
• Low digestive load — liquid nutrition sits easily when appetite has not returned.
• No sugar, no sweeteners, nothing to spike or crash.

Collagen is not a complete protein — it is low in tryptophan — so it works as an addition to your protein intake, not a substitute for it. Think of it as the connective-tissue half of the equation, sitting alongside whatever complete protein you already eat.

How to use it across a training week

• Before a session: a small cup 45 to 60 minutes ahead — warm, salted, gentle on the stomach.
• Straight after: a broth smoothie made with our Pure Chicken while you cool down, then a full meal once appetite returns.
• Heavy blocks: two cups a day on the days you train twice.
• Rest days: one morning cup keeps intake steady while the repair work happens.
• Travel and competition: jars thaw in the fridge overnight and travel better than most recovery food.

What to look for in a broth

Most supermarket broths are cooked for two to four hours, heavily salted, and sometimes carry yeast extract or flavour enhancers. Those are stocks, and they will not deliver the same protein.

• Simmered 36 hours, so collagen has time to convert.
• Grass-fed or free-range bones, and a short ingredient list.
• Sets to a firm gel when chilled — the clearest visible sign of gelatin content.
• Protein per serving stated on the label, not implied.
• For smoothies or a salt-controlled diet, use our Pure Chicken broth that contains no salt, and no onion.

A realistic expectation

Bone broth is not an ergogenic aid and it will not change a session on its own. What it does well is make the boring part of training easier: getting protein, fluid and minerals in every day, especially when you do not feel like eating. Athletes who keep it going tend to report that they feel endurance is better during training, less depleted between sessions and that joints feel better through heavy blocks.

Common questions

How much bone broth should an athlete drink?

One 250ml cup daily is a sensible baseline, moving to two cups on double-session or heavy training days. Consistency over weeks matters far more than a large amount occasionally.

Is bone broth better before or after training?

Both work. Before training it is a light, warm source of fluid and salt that sits easily. After training it is an easy way to start protein intake while appetite catches up.

Can bone broth replace a protein shake?

Not entirely. Collagen protein is low in tryptophan, so it is not a complete protein. Use it alongside complete protein from food or a shake rather than instead of it.

Does bone broth help sore joints from training?

It supplies the amino acids connective tissue is built from, which is why many athletes use it through heavy blocks. It is a nutritional input, not a treatment — persistent joint pain should be looked at by a physiotherapist or doctor.

Which broth is best for training?

A beef broth for everyday cups, and our unsalted Pure Chicken when you are blending it into a post-session smoothie or controlling sodium yourself.