Gone are those days when bodybuilders had only a few protein choices to build muscles. Now they have a plethora of options to choose from. One such protein option is bone broth protein, derived from the bones of chicken or beef.
Bone broth protein is getting increasingly popular among fitness freaks in recent years. Not to mention, it has numerous health benefits, and gym goers are seeing this as an effective way to increase their muscle size.
So, is bone broth protein good for building muscle, or is it just another myth that’s yet to have any solid proof in its favor. Don’t worry, the truth will be revealed in the next section.
Is Bone Broth Protein Good for Building Muscle?
Those who are into fitness and bodybuilding know that anything that has protein can help in muscle building. Bone broth protein is also not different, and yes it can help build muscles to some extent.
Studies have shown that bone broth protein mostly contains collagen, which is responsible for making connective tissues in the body.
This collagen has a fairly good amino acid profile, which help support muscle growth. Some of the amino acids in bone broth protein include arginine, proline, glutamate, and glycine.
Usually, the bones are simmered for 12 hours continuously, which helps extract collagen from them. This is why some health expert love to call it a collagen protein rather than bone broth protein.
There are numerous types of broth proteins available. But chicken and beef broth protein is specifically used for muscle building because of the rich protein content.
This is why many fitness brands have made products with broth protein that claim to provide more than 10 grams of protein per serving.
We know that proteins are used for building and recovering muscle. However, the bone broth protein is different because it not only builds muscle mass but also enhances performance by strengthening your tendons, bones, and ligaments (mainly due to rich collagen content).
Apart from that, it also helps in hydration, which eventually leads to increase in muscle mass.
How Bone Broth Helps in Building Muscle?
If you were wondering is bone broth good for muscle building or not before taking the plunge to finally buy a product, this is the section for you.
Here are some of the bone broth benefits that will elucidate how it helps in improving muscle size.
- Collagen in bone broth protein improves the size of your muscles
- An amino acid in bone broth, Glycine, boosts HGH
- Bone broth protein supports muscle recovery
- Bone broth protein improves gut health and digestion
- Taking bone broth protein increases energy and performance
These benefits, when come together, may help you see better gains with an increase in workout performance. Here’s what you can expect with bone broth protein, explained in detail.
1. Collagen Improves Muscle Size
To know why is bone broth protein good for building muscle, we have to first dissect its nutrient profile. We know that bone broth is made of collagen, which is related to muscle-building and recovery.
According to health experts, 6% of tendinous muscles are made up of collagen, which is why increasing collagen intake can lead to improvement in muscle size.
Furthermore, collagen also has other 8 essential amino acids along with glycine, which are the building blocks of muscles. These amino acids also play an important role in repairing muscle damage and reducing soreness. Among the amino acids, glycine is the most important one for muscle building.
2. Glycine Helps Boost Growth Hormone
Glycine is one component in the bone broth protein nutrient profile that can influence muscle growth directly.
According to studies, this amino acid has the potential to boost Human Growth Hormone if taken in the right dosage. An increase in HGH levels means improvement in the protein synthesis process, which is vital for muscle growth.
Furthermore, glycine is also responsible for creatine creation in the body, which is an important factor in increasing muscle size. Creatine stores water in the skeletal muscles which makes them look bigger, and it also provides energy when needed, which is why many bodybuilders like to use creatine for muscle growth separately too.
3. Improves Sleep and Recovery Process
Muscle recovery is one of the most prominent bone broth protein benefits. The amino acids profile of collagen helps in repairing muscle damage. But this collagen protein also reduces inflammation, which can help to recover from serious muscle injuries and wear and tear.
Additionally, it also improves sleep quality, which is one of the crucial factors for muscle recovery. Health experts believe that glycine present in chicken and beef bone broth can result in deeper sleep at night and less fatigue during the day. That’s essentially why some health experts claim it to be the best bone broth for bodybuilding.
4. Improves Gut Health
No matter how much protein you consume; If your gut is not healthy, you will not see even an inch of increase in muscle size. An unhealthy gut will not be able to absorb the nutrients that are needed for muscle building.
With bone broth protein, you don’t have to worry about it. Its collagen protein has gelatin, which improves the digestive process.
Additionally, gelatin has glutamic acid, so it also increases the production of glutamine, which improves the gut lining. Those who suffer from a leaky gut can use bone broth protein to gain muscles as it is easily digested.
5. Enhances Energy
As we covered in the previous section, the gelatin present in the bone broth protein can improve the amount of glutamine in the body. This increased glutamine can fire up the metabolism, which can enhance your energy levels.
An increase in energy reserves will help you to lift more and perform better in the gym, which will eventually build muscle.
Not only that, bone broth also has electrolytes like sodium and phosphorous to boost energy. Furthermore, it provides energy-boosting minerals like magnesium. Health experts also believe that glycine and phosphorus present in bone broth protein can increase the conversion of glucose into energy.
If you have read these 5 points carefully, now you must have a good idea of why is bone broth protein good for building muscle.
As we have already mentioned, bone broth of beef or chicken is considered effective for building muscle. So, if you are planning on using bone broth protein, you must pick from either of these two.
Chicken Bone Broth vs Beef Bone Broth for Muscles
Does chicken bone broth have protein? Ask every chicken broth lover.
Well, there’s evidence that it not only has protein but it also contains more protein than beef broth. However, it doesn’t mean that chicken is better than beef for muscle building.
In contrast, beef bone broth has more glycine content, which helps the user sleep better.
A good sleep cycle not only helps in recovery but enhances mood and energy too. That’s mainly why bodybuilders need a good amount of sleep each day.
Another difference between these two is that chicken bone broth has more electrolytes, whereas beef has more collagen.
Thus, both bone broth proteins are unique in their own way. You can choose between these two according to your needs and preferences. However, if you are using any bone broth protein in the form of products, then consult your doctor first to prevent side effects.
Side Effects of Bone Broth for Building Muscles
Bone broth is generally safe because it’s natural. But when it comes to bone broth supplements, it may be unsafe, depending on your health condition and allergies.
If you search the internet, you can see many posts related to bone broth protein powder pros and cons. We have gone through its pros, now let’s explore its cons.
It is believed that some of the brands put an excess amount of electrolytes like sodium in their product, which makes them harmful to salt-sensitive people. Furthermore, some studies have shown it can also lead to urinary potassium excretion, which can result in lower muscle mass. So, is it better to stick with the old way – whey protein?
Can Bone Broth Protein Replace Protein Shakes?
This may not be the answer you were looking for, but the truth is when it comes to bodybuilding, bone broth cannot replace whey protein.
The main reason behind this is the amino acids profile of whey. Bone broths are indeed one of the best protein sources for overall health. But unfortunately, they don’t have all the essential amino acids, which makes them an incomplete protein source.
Whereas, whey protein has all the essential amino acids that are needed for muscle growth. Additionally, whey is also ahead of bone broth when it comes to BCAAs, which are crucial for muscle recovery and growth.
Health experts believe that whey protein contains 23% of BCAA. But bone broth protein only contains about 8%. Simply put, if your goal is to build muscles, choosing whey protein instead of bone broth will be a smart move.
Final Note
Bone broth proteins are the new talk of the town as they are believed to be the better protein option than the existing ones. They are primarily made up of collagen that is extracted from beef or chicken bones. Bone broths have a plethora of health benefits too. But is bone broth protein good for building muscle?
Well, they have numerous properties that support muscle growth. Some of the benefits of bone broth protein for building muscle include better muscle strength, recovery from workouts, and more energy to fuel your workouts.
Moreover, it is also a fact that bone broths are good for gut health and are easily digestible, which can be beneficial for those who struggle with bloating and digestion issues when they take whey protein.
While it can’t replace the OG—Whey protein, bone broth protein is definitely worth a look if we consider its collagen content. So, no harm in eating a cup of bone broth every now and then.
So, what’s gonna be your call—will you use bone broth protein for muscle building?