Recommended Intake & Goals
Drink 1-2 cups daily, especially post-training or before bed, to support joint recovery, gut lining repair, and deep sleep via glycine.
Preparation & Usage Steps
- Collagen peptides (proline, glycine, hydroxyproline) are absorbed as di- and tri-peptides in the small intestine via PepT1 transporters.
- Glycine acts as an inhibitory neurotransmitter in the brain, lowering core body temperature and promoting deep restorative sleep.
- Proline and hydroxyproline are transported to fibroblasts in tendons, ligaments, and cartilage, serving as direct building blocks for new collagen synthesis.
- Glucosamine and chondroitin sulfate are absorbed and concentrated in synovial fluid, reducing joint friction and inflammatory degradation of cartilage.
Nutrition Cues
"Simmer bones for a minimum of 12 hours (24 for beef bones) to fully extract collagen and minerals."
"Add 2 tbsp apple cider vinegar during cooking to draw minerals from bones into the liquid."
"Use a mix of joint bones, marrow bones, and knuckles for the most complete collagen profile."
Preparation Tips
- Drink a warm cup of bone broth 30 minutes before bed—the 3g+ of glycine per cup acts as a natural sleep aid and accelerates joint recovery overnight.
- Use bone broth as the cooking liquid for rice and quinoa to infuse every grain with collagen peptides and trace minerals.
Synergistic Foods & Bio-boosts
- Restorative Bone Broth: Simmer 2 lbs grass-fed beef marrow and knuckle bones with 2 tbsp ACV, 1 onion, 2 carrots, 3 celery stalks, peppercorns, and bay leaves in 12 cups water for 24 hours. Strain and season with sea salt.
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Which target muscle group is physiologically supported or target-fuelled by the Bone Broth?