Whey vs Bone Broth to supplement protein, your thoughts

[FeelingLost]

Always looking for ways to increase my daily protein.
I always eat a piece of streak some chicken breast and salmon daily but the portion sizes do not usually get me to my 170 gram per day target.

I watched a Dr Ax video the other day and decided to buy some of his chicken bone broth protein/collagen.

Anyone out there doing bone broth?

 

[LTChris]

I think bone broth is often easier on people's digestion than Whey. Probably less artificial fillers in the bone broth as well as less calories per serving. If calorie's are a concern for you.. Why not both? I think it is better to vary protein sources when possible. Whey wreaks havoc on me, switched to grass-fed beef protein powder and collagen peptides powder a while ago.

 

[FeelingLost]

I like your thinking LTChris. I believe I will use both.

 

[Sean Mosher]

I'm personally trying out his Bone Broth Collagen Powder right now.
Let me know what you think and I'll keep you updated on my results as well.

 

[rhino5169]

I tried bone broth a few months ago, it was so bad I spit it out.

 

[FeelingLost]

I'm personally trying out his Bone Broth Collagen Powder right now.
Let me know what you think and I'll keep you updated on my results as well.

I think that is the stuff I bought as well. multi Collagen protein (source collagen 1,2,3,5, and10) So far I have mixed it in scrambled eggs,
added it to my standard post workout chocolate Whey shake, mixed it in my steel rolled oatmeal complex carb pre work meal.
So far so good.

@rhino, I don't know what brand you bought but this stuuf I am using has no smell or taste.
It is simply a white powder that seems to mix well in all I've tried.
I also like that this stuff is good for joint health.
Something I worry about at my age since I have stepped up my game at the gym to try and build a little more muscle.
I have always been a general exersize/core workout kind of guy adding and increasing weight to were I can only do 6-8 reps
really messes with my hands/grip. The last thing I need is an arthritis flareup.

 

[Guided_by_Voices]

I think these have somewhat different purposes. AFAIK, the primary benefit of bone broth is to get the nutrients in connective tissue which most people are severely lacking. Instead of bone broth, I use a combination of Glycine and Proline which I think accomplishes a lot of the same thing. Glycine can also be used as a sweetener. Whey has a broader amino acid profile I believe, but I use both the aminio supps and whey in moderate quantities.


Also, as an aside, I don't find that protein intake much above 120 grams does much good on the muscle front. I think I am more hormonally limited than protein limited, so I would not obsess over higher amounts unless you are sure it helps.

 

[madman]

I think that is the stuff I bought as well. multi Collagen protein (source collagen 1,2,3,5, and10) So far I have mixed it in scrambled eggs,
added it to my standard post workout chocolate Whey shake, mixed it in my steel rolled oatmeal complex carb pre work meal.
So far so good.

@rhino, I don't know what brand you bought but this stuuf I am using has no smell or taste.
It is simply a white powder that seems to mix well in all I've tried.
I also like that this stuff is good for joint health.
Something I worry about at my age since I have stepped up my game at the gym to try and build a little more muscle.
I have always been a general exersize/core workout kind of guy adding and increasing weight to were I can only do 6-8 reps
really messes with my hands/grip. The last thing I need is an arthritis flareup.

The majority of benefits from bone broth come from the collagen/gelatin which can compose up to 50% of its amino acid content and the main benefits to consuming bone broth is for joint/skin/hair/nail health and it can strengthen your immune system/improve bone strength and gut health (digestion/absorption) and would be a good addition to ones diet but I would not rely on it to increase ones overall protein intake if building muscle is your goal. Beef/chicken/fish/pork/seafood/milk/eggs/whey/yogurt would be better options as the overall amino acid profile is greater and in a better balance of all the essential amino acids required for building new muscle proteins. One of the easiest ways would to be to add greek yogurt or liquid egg whites (pasteurized) added to a shake to increase your protein if you find it hard increasing your animal protein. The most critical aspects to gaining muscle mass is eating slighty more calories than one burns and of course meeting the minimum daily protein intake when trying to add muscle through weight training which is roughly 1 gram protein/lb lbm. Also understand that low carb as in under 150 grams/day or keto as in usually less than 50 grams/day one will always have a harder time gaining muscle mass. Sure low carb or keto is great for loosing body fat and achieving the lean muscular look but you will never pack on muscular size following low carb or keto. Carbs are critical when gaining muscle/strength as I have stated many times muscle stores carbohydrates in the form of glycogen which will pull roughly 3 grams of water (intracellular) for every gram of glycogen stored and the human body is capable of storing up to 500 grams carbs before muscle glycogen stores are full. Having ones muscle glycogen stores fuller will result in increased strength gains/intensity and endurance when training/fuller harder muscles/ increased vascularity and better recovery from workouts. Just some thing to keep in mind!

 

[baughts]

Organic bone broth from Swansons health products, very reasonable

 

[FeelingLost]

Let me fix this for you MM. Don't get mad now everyone will read it. haha

The majority of benefits from bone broth come from the collagen/gelatin which can compose up to 50% of its amino acid content and the main benefits to consuming bone broth is for joint/skin/hair/nail health and it can strengthen your immune system/improve bone strength and gut health (digestion/absorption) and would be a good addition to ones diet but I would not rely on it to increase ones overall protein intake if building muscle is your goal.

Beef/chicken/fish/pork/seafood/milk/eggs/whey/yogurt would be better options as the overall amino acid profile is greater and in a better balance of all the essential amino acids required for building new muscle proteins.

One of the easiest ways would to be to add greek yogurt or liquid egg whites (pasteurized) added to a shake to increase your protein if you find it hard increasing your animal protein.

The most critical aspects to gaining muscle mass is eating slighty more calories than one burns and of course meeting the minimum daily protein intake when trying to add muscle through weight training which is roughly 1 gram protein/lb lbm. Also understand that low carb as in under 150 grams/day or keto as in usually less than 50 grams/day one will always have a harder time gaining muscle mass.

Sure low carb or keto is great for loosing body fat and achieving the lean muscular look but you will never pack on muscular size following low carb or keto. Carbs are critical when gaining muscle/strength as I have stated many times muscle stores carbohydrates in the form of glycogen which will pull roughly 3 grams of water (intracellular) for every gram of glycogen stored and the human body is capable of storing up to 500 grams carbs before muscle glycogen stores are full.

Having ones muscle glycogen stores fuller will result in increased strength gains/intensity and endurance when training/fuller harder muscles/ increased vascularity and better recovery from workouts. Just some thing to keep in mind!

Just as I suspected that wall of text was packed full of useful information and tips.
Thanks Madman and I hope you see the humor in this edit we all can joke a bit here, it's good for the soul.

 

[FeelingLost]

Organic bone broth from Swansons health products, very reasonable

I wonder what they use for the preservative and is the sodium content high?
This Ax stuff has 45mg of sodium in one serving (~7.8g) I typically use 3 scoops to get 21 grams of protein when adding to my whey chocolate shake.

There is some guy on the internet specializing high quality high nutrition low sodium mail order bonebroth in liquid for.
Fire... something. I'll try to search for it. Might be worth reading the label.

 

[madman]

Let me fix this for you MM. Don't get mad now everyone will read it. haha



Just as I suspected that wall of text was packed full of useful information and tips.
Thanks Madman and I hope you see the humor in this edit we all can joke a bit here, it's good for the soul.

No offense taken had a feeling it would happen sooner or later. Forgive me I am terrible for that as I usually have a lot on my mind and get caught up typing away!

 

[FeelingLost]

I found that bone broth source. They have a black friday sale going and if you buy so many shipping is free but hold on to your wallet they are still pretty dam expensive.
still I'm going to try the beef and chicken since winter is coming to colorado and I could use some taste hot drinks for lunch.
https://www.kettleandfire.com/

 

[Traderj]

The points about joint an connective tissue is an important one. Many people in the west do not get the nutrition from these important parts anymore. In the old days, people ate the entire animal, organs, connective tissue even some of the bones. And if the bones were not edible they broke it down in soups and stews. But nowadays these parts of the animal are considered "gross" or "not edible".

In many countries, they eat the fish with the head and everything. If you can get an American to eat fish it better not come out with the head on it or any bones whatsoever. lol

A good source of collagen and protein in one place is Great Lakes Gelatin, it comes in a powder and I just put it in a small glass of juice and there is absolutely no taste at all. It is one of the most important parts of my supplements. There are so many things we just do not get in our sterile American diet.

Here is a link where you can find it on Amazon, they have been around for a very long time specializing in this important food source. https://www.amazon.com/Great-Lakes-...-1-catcorr&keywords=great+lakes+collagen&th=1

Let me know what you think.

 

[Scott Myslinski]

I would be careful with bone broth powder - there was recently a massive recall for containing some contaminant (can't remember what)

 

[Vince]

I would be careful with bone broth powder - there was recently a massive recall for containing some contaminant (can't remember what)

It was probably lead, bone broth can contain large amounts of lead. I read it should not be made from chicken bones.

 

[mpayton66]

Always looking for ways to increase my daily protein.
I always eat a piece of streak some chicken breast and salmon daily but the portion sizes do not usually get me to my 170 gram per day target.

Do you just not want to eat more chicken breast or do you get tired of it? I happen to just like protein and nearly always eat more than 220g per day, but chicken breast is included in my diet nearly every day. Boneless/skinless chicken grilled (we use an indoor "air fryer) that's then cut up in bite-size pieces or in thick "steaks" and marinated with teriyaki or buffalo wing sauce is delicious IMO. I like salmon too, but obviously it'll be higher in calories due to the (good!) fats it includes.

 

[FeelingLost]

Do you just not want to eat more chicken breast or do you get tired of it? I happen to just like protein and nearly always eat more than 220g per day, but chicken breast is included in my diet nearly every day. Boneless/skinless chicken grilled (we use an indoor "air fryer) that's then cut up in bite-size pieces or in thick "steaks" and marinated with teriyaki or buffalo wing sauce is delicious IMO. I like salmon too, but obviously it'll be higher in calories due to the (good!) fats it includes.

It is mostly do to cost. I am currently spending an extra $120/wk on top of my wife buying normal family groceries.
I eat at least one chicken breast everyday either lunch or dinner. I eat steak (filet minon 4-8oz) everyday as well.
I usually fry the chicken in olive oil for that good fat content. Steak is usually pan fried med rare.
The salmon(Honey Smoked Salmon brand) 1-2 oz is always added to a daily spinach salad. It all adds up fast.

 

[mpayton66]

It is mostly do to cost. I am currently spending an extra $120/wk on top of my wife buying normal family groceries.
I eat at least one chicken breast everyday either lunch or dinner. I eat steak (filet minon 4-8oz) everyday as well.
I usually fry the chicken in olive oil for that good fat content. Steak is usually pan fried med rare.
The salmon(Honey Smoked Salmon brand) 1-2 oz is always added to a daily spinach salad. It all adds up fast.

You're definitely eating better than me ;-) I eat lots of chicken breast but most of the stores around here sell either everyday or "on sale" @ $2/lb for boneless/skinless chicken breast. In the air fryer, all taste juicy except I won't buy from Sam's Club (RUBBERY-tasting but the chicken at Walmart is fine).

As for salmon, I will take a $3 can and de-bone/de-skin it and separate into two bowls for two different meals. I add lots of coarse onions, ~7g of breadcrumbs, one whole egg, and cajun spice to taste for each 1/2 can of salmon and then form into two patties (4 patties per can). Cook on the stove in a pan with just a little olive oil . . . cooking each side on Med heat for ~2-3 minutes but be careful when you flip ;-) Save the liquid from the can and heat up with 1-2 tbs of seasoned flour and parsley to make a white sauce.

 

[FeelingLost]

You're definitely eating better than me ;-) I eat lots of chicken breast but most of the stores around here sell either everyday or "on sale" @ $2/lb for boneless/skinless chicken breast. In the air fryer, all taste juicy except I won't buy from Sam's Club (RUBBERY-tasting but the chicken at Walmart is fine).

As for salmon, I will take a $3 can and de-bone/de-skin it and separate into two bowls for two different meals. I add lots of coarse onions, ~7g of breadcrumbs, one whole egg, and cajun spice to taste for each 1/2 can of salmon and then form into two patties (4 patties per can). Cook on the stove in a pan with just a little olive oil . . . cooking each side on Med heat for ~2-3 minutes but be careful when you flip ;-) Save the liquid from the can and heat up with 1-2 tbs of seasoned flour and parsley to make a white sauce.

Hi mpayton66, your salmon patti's sound yummy I'm going to try them.

My teeth won't let me chew the tougher pieces of beef so I have to buy the expensive stuff and keep the portions sizes down.
I just bought a beef meat grinder/sausage maker. I hope to but chuck roast or ribeyes and make my own hamburger.

My wife always finds really good deals on the chicken breasts lots of buy one get one free. I've never tried an air cooker that sounds interesting.
I usually make my own bread crumbs from some expensive day old bread it varies by what the bakery has on hand.
I then use egg white and fry in 1/4" of olive oil to get that good fat.

I have one of those small automatic pressure cookers and want to try making my own bonebroth. I just need some good instructions.