My Favorite Recovery Drink: Bone Broth!

It’s not what I drank for years and years.

Yes, the 4:1 Carb:Pro ratio I relied upon for such a long time, even in a real-food version (think coconut water, banana, egg), may have been cleaner and more cost effective than many of the commercially prepared recovery drinks, but the one I love most now isn’t even sweet at all.

Think about it: if you’re out on the saddle or on the trails for a hard training session, do you really want something sugary sweet when you get back?

I don’t.

And in all truth, I didn’t even want it back when I was using gels to fuel my training and racing. But I forced it down, thinking it was the only way to recover, rebuild and restore.

Now, having been following a fasted / fat-adaption protocol not only for training, but for day to day living for over a year, the last thing I want is sugar…ever, including after a workout.

I want salt.

And so I have it.

Not doing so would be foolish; restricting salt is an issue for endurance athletes (1).

By the way, it’s not just me reciting anecdotally; research now supports this.

Elite endurance athletes who eat very few carbohydrates burned more than twice as much fat as high-carb athletes during maximum exertion and prolonged exercise in a new study — the highest fat-burning rates under these conditions ever seen by researchers. (2)

The athletes in the study ate a diet similar to mine; 10 percent carbs, 19 percent protein and 70 percent fat.

Yes. 70% fat.

Those who are open minded are beginning to fiddle with this, if even just a little, which is long overdue, yet in my experience, the approach is still met more often than not with doubt and judgment.

I, along with a growing number of athletes, are able to train and compete at a high level (some are professional) using fat as their fuel, stay lean, healthy and avoid numerous health issues, yet still, the common response is disbelief.

Not sure how to reply to that.


When I get back from a training session, especially a longer, intense session and even more so, one which occurs in the heat (again- all my sessions are all in a fasted state, regardless on duration) I focus first on rehydrating, and one thing that fits perfectly not only into what my body needs, but what I want, is bone broth.

Chilled on ice with salt on top… beyond delicious and just what I want.

Check out my recipe for bone broth, make up a batch while you sleep (read the recipe and you’ll see what I mean), keep some in the freezer and arm yourself to recover, rebuild and repair the way nature really intended.

After all, this is what food really is!

(1) Rosner, And Mitchell H. “Mitchell H. Rosner.” Exercise-Associated Hyponatremia. N.p., 01 Jan. 2007. Web. 26 Sept. 2016

(2) “Elite Performance on a Diet with Minimal Carbs Represents a Paradigm Shift in Sports Nutrition.” ScienceDaily. ScienceDaily, n.d. Web. 26 Sept. 2016.