Collagen is a protein structure crucial to maintaining and repairing your skin, hair, muscles, tendons, and ligaments. Therefore, it is an important supplement to your diet to be sure your body has the raw materials to recover the best it can. Collagen’s utility spans from repairing the normal microtears produced by typical exercise to recover from more severe soft-tissue damage. These key functions for repair are amplified with a diet containing adequate levels of glucose, copper, Vitamin C, and a complete protein profile (specifically for the amino acid glycine). Therefore, ensuring you have enough collagen and those co-factors for synthesis available in your body is paramount for proper recovery. 

Think of your body as a building site. The collagen is the bricks, and the co-factors are the workers. If you are trying to build stronger muscles, tendons, etc., you need enough bricks for the workers to use. If not, you will slow down construction which equates to your body healing slower. Sometimes this leaves you in a place where tissue overuse or natural breakdown cannot be overcome by synthesis, and a problem stays the same or worsens. In this vein, it is crucial to have enough collagen and its co-factors available for your body to use ESPECIALLY after soft-tissue trauma. If your skin quality improves while helping your injuries heal, we are sure you won’t complain.        

Now you’re thinking, “How do I get ahold of collagen?”  One way is through a supplement such as Vital Proteins collagen powder. Another method is drinking or cooking with bone broth. Bone broth is a fantastic, natural way to get collagen and minerals. Simple and inexpensive to make, it is tasty to get your collagen intake. You can drink it warm on its own or use it as a base for soups and stews. A less conventional use is mixed in a rice cooker for some very hearty rice. Check out this recipe for bone broth to make your own at home!!!  

Bone Broth Recipe

1.     Place bones in a crockpot and cover them with water. NOTE: Do not roast the bones beforehand, as this will oxidize the            fat. 

2.     Add a splash or two of apple cider vinegar.

3.     Other optional add-ins include: garlic, onion, parsnip, turmeric, ginger,  salt, sliced vegetables such as celery, carrots, or            peppers

4.     Cook on low for a minimum of 8 hours.

5.     If you want to include pepper, sprinkle it in towards the very end of cooking, so it doesn’t burn.

6.     Turn off the crockpot and let the broth cool. Strain and enjoy!  

Feel free to share your favorite bone broth ingredients or where you have found high-quality source bones on our Facebook and Instagram pages!

Evan Schwerbrock

Evan Schwerbrock


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