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How to lose weight naturally, showing a person eating healthy food.
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How to Lose Weight Naturally: The Science Behind Losing Weight

“Fat reduction needs a calorie deficit.”

You’ve heard it everywhere – and technically, it’s true. To lose fat, your body must use more energy than it takes in. But that’s only one part of the story.

In practice, many people reduce their calories for weeks – sometimes drastically – yet see little or no change in body fat. Others can lose weight quickly at first, only to plateau or lose mainly muscle, instead of fat.

So, if calories matter, why doesn’t the math always work?

To understand how to lose weight naturally, we need to take a deeper look at the science behind losing weight, and how your body actually responds to changes in diet, hormones, and energy balance.

To lose weight naturally, you need a steady (not extreme) calorie deficit supported by quality sleep, hormones, and protein intake. Research shows muscle prevention, nutrient density, and stress control are all key parts of the science behind losing weight effectively – and keeping it off.

Read on to discover how to lose weight naturally, the real science behind fat loss that fad diets don’t tell you, and how to create an environment where your body can burn fat effectively and sustainably.

The Truth About Calorie Deficits

By definition, a calorie deficit means that your body exerts more energy than it consumes. In this state, it draws on stored energy from glycogen, fat, or, if pushed too far, muscle, bones, and organs – to make up the shortfall.

That’s the foundation of fat loss, but it’s also where the science of losing weight gets more complicated. Your energy balance isn’t an exact number – it’s a fluctuating equation that’s influenced by many variables.

Online calorie calculators and fitness trackers offer a guide, but it’s not a guarantee. Studies have shown a difference between actual and calculated calorie burn in about 30% of cases.

What Does Your Calorie Needs Depend On?

Your true energy needs shift daily, and depend on: 

  • Activity level 
  • Total muscle mass
  • Sleep quality 
  • Physical and mental stress levels
  • Basal Metabolic Rate (the minimum number of calories your body needs to perform basic life-sustaining functions, such as breathing, circulation, and cell repair, while at rest)
  • NEAT (Non-Exercise Activity Thermogenesis)
  • Thyroid function and hormones

So while calorie balance matters, understanding how to lose weight naturally means recognising that your body is dynamic, not mechanical.

Your body is not a calculator when losing weight. A woman holding a calculator that says "error".

Why Your Body Isn’t a Calculator

In theory, eating less equals losing weight. In reality, your body doesn’t behave like a simple math equation – it’s an adaptive system that’s designed for survival.

When calorie intake drops sharply, your body makes changes to compensate for the lack of incoming energy by saving energy:

  • Basic metabolic rate slows down
  • Thyroid hormone levels (T3 and T4) drop
  • Non-exercise movement decreases
  • Appetite and cravings increase

These are subconscious survival mechanisms. The body isn’t aware that you’re dieting, even if your conscious brain is – it only senses scarcity and reacts.

Over time, this “metabolic adaptation” makes fat loss slower, harder, and more frustrating. Extreme calorie restriction can even cause the body to resist fat breakdown entirely. Instead of burning fat, it clings to it, prioritising survival over aesthetics.

That’s why the key to losing weight naturally is balance, not extremes. So, how do you find this balance?

  1. Hormonal Regulation: The Invisible Weight Loss Barrier

Hormones are the gatekeepers of energy use – deciding whether to store or release fat. Their most important roles include:

  • Leptin: Signals energy sufficiency to the brain. Low levels (from under-eating) tell your body to conserve energy.
  • Insulin: Regulates blood sugar and fat storage. Chronic stress or poor sleep can increase insulin resistance, making fat loss harder.
  • Cortisol: The “stress hormone”. Constantly elevated, it encourages belly fat storage and impairs recovery.
  • Thyroid Hormones (T3 and T4): Control metabolic rate. Dieting too aggressively can suppress them, lowering overall energy expenditure.

The science behind losing weight shows that hormonal balance is essential – not just calorie reduction.

  1.  Mitochondrial Function: Your Fat-Burning Engine

Fat loss depends on the mitochondria, which are the tiny “power plants” in your cells that convert stored fat into usable energy. If mitochondrial function is impaired due to stress, inactivity, or nutrient deficiency, fat burning slows down even if you’re in a deficit.

Micronutrients like magnesium, B vitamins, and iron are crucial for energy metabolism. That’s why it’s important to prioritise nutrient-dense foods and high-quality protein sources.

At Human Performance Hub, we provide Informed Sport certified Bone Broth Protein Powder that is rich in amino acids and collagen, supporting mitochondrial health, tissue repair, and gut function – vital for natural, consistent progress. Read our guide on how bone broth can help you lose weight to find out more.

  1.  Chronic Dieting & Metabolic Adaptation

When the body experiences long-term restriction, it adapts by lowering its baseline energy needs – which is a survival mechanism known as metabolic adaptation.

Common symptoms can include:

  • Fatigue and low motivation
  • Stubborn body fat that won’t shift
  • Reduced exercise performance

The solution to this lies in strategic nutrition, not further restriction. Maintain a steady protein intake (to preserve muscle) and strength train regularly to ensure that your body continues to use energy efficiently. Natural proteins like our HPH Bone Broth Protein Powder can be great for maintaining lean muscle mass and recovery during calorie restriction.

4. Female Metabolism & The Menstrual Cycle

Women’s metabolism naturally fluctuates across the menstrual cycle. During the luteal phase, calorie needs rise while insulin sensitivity drops. This can lead to water retention or slower visible progress – even when fat loss is occurring.

Cycle-aware training and nutrition are crucial when learning how to lose weight naturally. Adjusting protein and micronutrient intake throughout the month helps to sustain energy, mood, and progress.

A stressed woman eating food and staying healthy

5. Inflammation, Stress, & Fat Loss Resistance

Chronic stress can trigger inflammation and disrupt hormonal balance. High cortisol levels signal your body to conserve energy and store fat – especially around the midsection.

Inflammation from poor sleep, overtraining, or an unbalanced diet can also hinder fat metabolism.

Bone broth naturally contains glycine, an amino acid that supports relaxation, reduces inflammation, and promotes restorative sleep – all key factors in the science behind losing weight sustainably.

6. The Power of Protein for Natural Fat Loss

Protein is essential in any natural fat loss plan. It helps to:

  • Preserve lean muscle mass
  • Increases fullness and reduces cravings
  • Boosts calorie burn through thermogenesis

HPH Bone Broth Protein provides a clean, collagen-rich source of protein that supports gut health, muscle recovery, and hormonal balance – all vital parts of the science behind losing weight naturally.

7. Micronutrients: The Overlooked Fat-Loss Factor

Micronutrients like vitamin C, magnesium, and B vitamins play crucial roles in metabolism. When calorie intake drops, micronutrient intake often falls too – reducing metabolic efficiency.

The lose weight naturally, ensure your diet includes whole, nutrient-dense foods or consider supportive supplementation.

8. Sleep, Recovery, and Regeneration

Poor sleep disrupts hunger hormones – increasing ghrelin and reducing leptin – while raising cortisol levels. This hormonal shift increases appetite and decreases fat oxidation.

Studies show that those who sleep less lose more muscle than fat. Even in identical calorie deficits.

Quality sleep enhances recovery, hormone balance, and metabolic health – the foundation for losing weight naturally. Bone broth protein, rich in glycine, can support deeper, more restorative sleep and faster recovery. Find out more in our guide on bone broth and sleep.

Support Your Natural Weight Loss with HPH

At Human Performance Hub, we believe in supporting the body, not fighting against it. Our PaleoBeef Bone Broth Protein Powder offers a collagen-rich, gut-friendly source of protein – helping you stay strong, nourished, and energised as you lose weight naturally.

Clean ingredients, backed by science, and designed for results.

Shop HPH Bone Broth Protein today and give your body the support it needs to perform and transform – naturally.

 

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HPH Bone Broth Protein Certified by Informed Sport

At Human Performance Hub, quality and trust are at the heart of everything we do. That’s why we’re proud to announce that our PaleoBeef Bone Broth Protein is now officially certified by Informed Sport.

This accreditation confirms that our product is among the best bone broth powders  available for athletes, professionals, and anyone who values clean, tested nutrition.

Read on to learn what Informed Sport certification means, why it matters, and why our bone broth is a standout healthy natural protein powder.

What is Informed Sport?

Informed Sport is an independent global certification programme for sports supplements. Managed by LGC, a world-renowned sports anti-doping laboratory, Informed Sport tests products for more than 250 banned substances to ensure athletes can trust the supplements that they’re taking.

This means that:

  • Every batch is tested for contamination.
  • Products are manufactured to the highest quality standards.
  • Athletes, coaches, and nutritionists can choose supplements with complete confidence.

When a product displays the Informed Sport logo, you can rest assured that it’s been thoroughly tested and is safe for use in training and competition.

Why Informed Sport Certification Matters

For athletes, even tiny traces of banned substances can have serious consequences. With Informed Sport certification, you can have peace of mind knowing that your supplements are 100% clean, safe, and transparent.

This isn’t just about elite athletes. Recreational lifters, endurance runners, and health-conscious individuals can all benefit from the assurance that comes with third-party testing.

By choosing supplements that are certified, you know you’re getting exactly what’s on the label, and nothing else.

What Makes HPH PaleoBeef Bone Broth Protein Special?

Our bone broth protein stands out because it combines traditional nutrition with modern performance needs. It’s high in protein with 22g per serving, and 18g of collagen per serving. Here’s why it’s different:

  • Collagen-Rich – Supports joint, tendon, ligament health and skin.
  • Protein-Dense – A natural source of high-quality protein to fuel recovery.
  • Gut-Friendly – Easier to digest than many whey or casein-based powders.
  • Pure & Natural – Made with no additives, fillers, or artificial ingredients.
  • No Lactose – In contrast to whey, there’s no irritability from lactose.

Our mission is to empower people with knowledge, personalised services, and quality supplements so they can make informed decisions to improve their health. 

“We built this to be foundational nutrition for athletes and everyday high performers.” – Roan Heming

With our Informed Sport certification, you can be confident that it’s one of the safest and cleanest protein powders available on the market.

Why Do Athletes Choose Bone Broth Protein?

Collagen, glycine, and proline, the amino acids that are naturally found in bone broth protein, are especially important for athletes. They support:

  • Faster recovery after training
  • Reduced joint pain and stiffness
  • Stronger connective tissues
  • Better resilience against injuries

Unlike many standard protein powders, bone broth provides more than just muscle repair – it helps maintain the entire musculoskeletal system.

For more information, read our guide on if bone broth protein is good for workouts.

Buy HPH PaleoBeef Bone Broth Protein

With Informed Sport certification, our HPH PaleoBeef Bone Broth Protein meets the highest standards of quality and trust in sports nutrition. Whether you’re an elite athlete, weekend warrior, or simply looking for the best bone broth powder to support your health, you can be confident that every scoop is safe, pure, and effective.

If you want a healthy, natural protein powder that supports recovery, performance, and health from the ground up, this is it.

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Does Beef Bone Broth Help You Lose Weight?

When it comes down to weight loss, many people look to fad diets and tricks to shave off the pounds. However, many of these only consider whether there is a calorie deficit – not how the body reacts to it. 

The human body is not a calculator. It is a complex regulatory system that constantly determines how energy is used, based on hormones, nutrient availability, internal stress levels, training stimuli, and sleep. If you want to lose fat, you need more than control over numbers.

Because of this, one of the best strategies for losing weight is to find simple, natural ways to feel satisfied and keep your body healthy and happy without overeating. One increasingly popular option is beef bone broth, which is often used as a healthy, natural protein powder. But does it help you lose weight? The answer lies in how protein and specific nutrients in bone broth affect your appetite, metabolism, and cravings:

Beef bone broth can support weight loss because it is naturally low in calories but high in protein, which helps you feel full for longer. The amino acids in this healthy natural protein powder may also support metabolism, reduce cravings, assist sleep, and boost your overall health.

Read on to learn how bone broth works, why protein is key for weight management, and how this healthy protein powder alternative can fit into your diet.

Article Contents

Can Beef Bone Broth Help You Lose Weight?

How does bone broth help you lose weight?

The short answer is: yes, it can. Because beef bone broth is low in calories but high in protein (which makes you feel fuller), it allows you to eat fewer calories while still feeling full and keeping your cravings at bay.

The proteins and nutrients within bone broth also support satiety, metabolism, and overall wellness – making you feel great while losing weight, which will help you sustain it long-term. This will also allow the body to stay in the right state to lose weight, rather than panicking because you’re not feeding it enough. Because it’s versatile, it can also be a great way to get some other healthy fruits into your diet by making a smoothie as a snack or meal!

How Does Protein Help You Stay Full?

One of the key aspects of bone broth’s effect on weight loss is that it’s packed full of amino acids. In fact, it’s actually a naturally complete protein source. Unlike carbs or fats, it has a strong effect on satiety hormones and is the most satiating macronutrient, helping you feel satisfied after meals and less likely to snack between them.

  • Ghrelin – known as the hunger hormone – bone broth can help regulate ghrelin to ensure that you’re not getting unnecessary cravings.
  • Leptin – bone broth enhances the body’s sensitivity to leptin, which is the hormone that is responsible for signalling fullness.
  • Glutamine – feeds gut cells, reduces inflammation, and improves nutrient absorption, helping you feel fuller for longer.
  • Arginine – boosts circulation and aids muscle recovery, keeping energy levels stable and hunger in check between meals.

The Role of Bone Broth on the Metabolism

While calories in vs calories out is the key component of weight loss, it’s not all about cutting calories – it’s also about keeping your body working efficiently. Beef bone broth supports metabolic health in several ways:

  • Glycine – improves insulin sensitivity and prevents blood sugar spikes, reducing hunger crashes.
  • Glutamine – helps preserve lean muscle mass, which is vital for maintaining a high resting metabolic rate (meaning you’ll naturally burn more calories!).
  • Arginine – stimulates growth hormone release, supporting fat metabolism and appetite regulation.
  • Proline – aids collagen synthesis and tissue repair, helping your body stay active and burn more energy.

The results: better fat burning, more energy, and improved efficiency in how your body uses nutrients.

Can Bone Broth Reduce Cravings?

One of the hardest parts of a weight-loss journey is managing your cravings and avoiding trips to the snack cupboard. Bone broth helps here too:

  • Protein and Amino Acids – slow digestion, keeping you fuller for longer and reducing snacking urges.
  • Glycine – calms the nervous system and promotes better sleep, lowering stress-related or late-night eating.
  • Glutamine – reduces sugar cravings while keeping nutrient absorption efficient, extending feelings of satiety.
  • Balanced Satiety – Unlike empty-calorie snacks, bone broth delivers nutrition that “sticks with you”, preventing grazing.

Ready to Add Bone Broth to Your Weight-Loss Journey?

Bone broth can have a strong impact on your weight loss, it’s a low-calorie, high-protein, amino acid-rich superfood that keeps you full, curbs cravings, and supports a healthy metabolism. By nourishing your body instead of depriving it, bone broth makes sustainable weight management far more achievable.

If you’re looking for an easy way to add these benefits into your daily routine, our HPH Bone Broth Powder gives you all the power of bone broth in a convenient, tasty form. Perfect for shakes, smoothies, or a quick pre or post-workout boost – it’s designed to help you reach your goals.

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Is Bone Broth Good Before a Workout?

Fueling your body properly before training makes a huge difference to your performance, energy, and recovery. While pre-workout supplements are often loaded with stimulants to provide artificial chemical energy, a more natural and effective option is bone broth protein. But many of our clients ask – is bone broth good before a workout? Let’s take a closer look.

Bone broth protein powder is a great option for pre-workout. Its amino acids and collagen support joints and muscles, while the protein content provides steady energy and endurance without heavy digestion or artificial ingredients.

Read on to discover how high-protein bone broth powder can fuel your workouts and why it may be a better choice for you than traditional pre-workout supplements.

How Bone Broth Fuels Workouts

Unlike heavy meals or fast-digesting protein shakes, bone broth protein provides a balanced source of amino acids and collagen that fuel muscles without leaving you feeling sluggish.

Key benefits of taking bone broth protein before training:

  • Sustained Energy – Protein helps stabilise blood sugar and avoid mid-workout crashes.
  • Joint Protection – Collagen, glycine, and proline support cartilage and connective tissues under stress.
  • Easy Digestion – Bone broth protein is gentler on the gut than whey or casein, while also supporting gut health, making it ideal pre-workout.

This makes it particularly useful for strength training, CrossFit, or endurance sessions where both energy and joint support are needed.

For more information on bone broth and amino acids, read our guide: Does Bone Broth Protein Have All Amino Acids?

The Best Time to Take Bone Broth Protein

For most people, the ideal time to take high-protein bone broth powder is about 30-60 minutes before training. This allows enough time for digestion while still giving your body access to amino acids and collagen during exercise.

If you train in the morning and don’t want a full meal, a simple shake using chocolate bone broth protein powder mixed with water or almond milk can provide clean, efficient fuel without weighing you down.

Can Bone Broth Improve Endurance?

Yes, bone broth may support endurance in several ways:

  • Electrolytes – like potassium and magnesium help with hydration and muscle function.
  • Glycine – can support blood flow and oxygen delivery, helping sustain performance.
  • Collagen Peptides – strengthen connective tissues, reducing the risk of joint or tendon pain during long sessions.

While bone broth doesn’t deliver the fast carbs of a sports drink, pairing it with a light carbohydrate snack (like a banana or oats) can create a powerful endurance-friendly pre-workout fuel.

Why Choose Bone Broth Protein Over Other Pre-Workout Options?

Most pre-workout formulas rely on caffeine and stimulants for a temporary boost. Bone broth protein, on the other hand, works by supporting the body’s natural performance systems:

  • Strong joints and ligaments
  • Stable energy release
  • Reduced inflammation post-training

It’s not about quick fixes – it’s about building long-term performance, health, and resilience. For more information, read our guide on bone broth protein vs whey.

Fuel Your Training with HPH Bone Broth Protein

Looking for a clean, effective pre-workout option? Our HPH PaleoBeef Chocolate Bone Broth Protein offers all the benefits of collagen-rich protein in a simple, gut-friendly powder.

Containing 22 grams of protein per serving and free of any GMOs, hormones, or antibiotics – you couldn’t make a better pre-workout choice for your overall performance and health.

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Vitamin K2 & the Calcium Paradox: stop “misplacing” your calcium

By Roan Heming | Updated: 25th August 2025 | Reading time: 7~8 minutes

Most people are told to take calcium (and often vitamin D) for bones. Yet I keep meeting clients with decent calcium intake who still show bone loss on scans—while a clinician flags arterial calcification risk. That head-scratch moment has a name: the calcium paradox. The fix isn’t “more calcium”; it’s better calcium traffic control—and that’s where vitamin K2 earns its keep.

The short version

  • Vitamin D3 helps you absorb calcium.
  • Vitamin K2 helps you use calcium in the right places—into bones and teeth, away from arteries and soft tissues.
  • Without enough K2, two key proteins—osteocalcin (bones/teeth) and matrix Gla protein, MGP (blood vessels)—stay inactive, so calcium is more likely to end up where you don’t want it. (PMC, PubMed)

A quick word about the book & author

This idea was popularised for the general public by Vitamin K2 and the Calcium Paradox by Kate Rhéaume-Bleue, ND, a Canadian author and naturopathic doctor. She trained at the Canadian College of Naturopathic Medicine and has written extensively for lay readers on nutrition and bone/heart health. (Google Books, HarperCollins)

What the science actually says (kept simple)

1) Mechanism you can picture

  • Osteocalcin and MGP are vitamin-K-dependent proteins. K2 “switches them on” (carboxylation). Active osteocalcin helps lock minerals into bone/teeth; active MGP helps block calcification in arteries. (PMC, PubMed)

 

2) Population & clinical signals

  • In the Rotterdam Study, people eating more K2 (menaquinones) had less aortic calcification, lower CHD risk, and lower CVD mortality—K1 didn’t show the same signal. Observational, but important. (PubMed)
  • The blood marker dp-ucMGP (the inactive form of MGP) is consistently linked with more vascular calcification and higher CVD risk—useful for research context, not a routine NHS test. (PMC, atherosclerosis-journal.com)

 

3) Randomised trials (bones)

  • MK-7 (K2) for 3 years in post-menopausal women slowed the age-related decline in BMD and improved K-status in one well-known RCT. (PubMed)
  • But evidence isn’t one-way: another 3-year MK-7 trial (both groups also received vitamin D3 and calcium) did not show a BMD advantage vs placebo. Science evolves; context matters. (PubMed)
  • In Japan, high-dose MK-4 (menatetrenone, 45 mg/day)—a prescription-style dose—has reduced fractures in osteoporotic women across several trials (a different use-case than typical nutrition doses). (PMC, PubMed)

 

Bottom line from me: biology is solid; bone evidence is promising (not perfect), and the vascular story is encouraging but still building. Pairing D3 + K2 is a sensible, low-friction way to help calcium go to the right places.

Vitamin D3 and K2 matter all year (yes, even in summer)

In the UK, the NHS advises everyone to consider 10 µg (400 IU) vitamin D daily in autumn/winter. In spring/summer, many people make enough from sunlight—but not everyone (indoor workers, those who cover skin, or with darker skin may still need a supplement all year). (nhs.uk)

Meanwhile, keeping K2 steady—via food and/or a supplement—helps ensure calcium is directed properly whenever you’re absorbing more (from diet, supplements, or brighter months). Note: the commonly used MK-7 form hangs around longer in the blood (half-life in the ~2–3 days range), which is why once-daily dosing works well. (PubMed, PMC)

Food first (then supplement)

  • Best K2 foods: natto (the king), aged cheeses like Jarlsberg/Gouda/Edam, and some pasture-raised egg yolks/dairy (MK-4). A small RCT with Jarlsberg showed favourable changes in osteocalcin (a K-dependent bone marker). (PubMed)
  • If natto isn’t your vibe (fair!), a quality K2 (MK-7) supplement is an easy back-up.

How I stack this at HPH (safe & straightforward)

Daily, steady approach (most people)

Higher-dose vitamin D users (time-limited, supervised)

  • HPH Ultra Vitamin D3 + K 10K – designed for guided 10,000 IU D3 phases to correct low status; built-in K supports sensible calcium handling while you replete.
    → Shop HPH Ultra Vitamin D3 + K 10K

Coach’s safety note: If you’re on warfarin or another vitamin-K-antagonist anticoagulant, speak to your prescriber before using vitamin K. Keep D3 within evidence-based ranges unless a clinician advises otherwise (and re-test to personalise). (nhs.uk)

How to check your bone density in the UK (normal people’s guide)

1) Start with a fracture-risk check
Use the free FRAX calculator (choose UK) to estimate your 10-year fracture probability. If you already have a femoral-neck BMD from a scan, add it; if not, you can still run FRAX on clinical risk factors. (frax.shef.ac.uk)

 

2) Book a bone density scan if indicated
The standard test is a DEXA (also written DXA) scan—quick, painless, very low radiation. Your GP can refer you when risk is elevated; private options exist too. Results come as a T-score (normal, osteopenia, or osteoporosis) and are interpreted alongside age, fracture history, meds, etc. (not in isolation). (nhs.uk, theros.org.uk)

 

3) Know the basic UK guidance

  • Who gets scanned? Typically those >50 with risk factors or <50 with notable risks (e.g., fragility fracture, certain medications). (nhs.uk)
  • What do pros use? Clinicians follow NOGG guidance for assessment/treatment and use FRAX ± DEXA to decide on next steps. (nogg.org.uk)

Results to expect (and how we measure them)

  • Bones: Over months to years, we aim to stabilise or improve BMD and see healthy bone-turnover markers.
  • Vessels: We don’t claim magic, but K-dependent MGP activation is one way we help the body resist inappropriate calcification while you manage the big rocks (training, nutrition, sleep, bloods). (PubMed)

FAQs (I get these daily)

Is K1 from greens enough?
Great for normal clotting, but K2 is the form most associated with bone and vascular tissues. I coach clients to get both. (PMC)

 

Do I still need K2 if I don’t take calcium?
Yes—K2 is about directing the calcium you absorb from food and D3, not just tablets. It’s a “traffic warden,” not a calcium booster. (PMC)

 

How long do you think I should notice anything?
This isn’t a stimulant. Think 8–12 weeks for vitamin D status checks and months to years for bone metrics (depending on your baseline and plan). (nhs.uk)

Coach’s take-home

If you’re serious about bone strength, dental health, and a calmer vascular story over decades, don’t run a calcium + D plan without the K2 traffic warden. Prioritise K2-rich foods, pair your D3 intelligently with K2, and personalise with simple testing and review.

When you’re ready, I’ve built the two simplest tools for you:

If you want my eyes on your current stack or bone/vascular labs, drop me an email at info@humanhubltd.co.uk, and we’ll map it out.

 

References

  1. Mechanism—bones & vessels:
    Gundberg CM. Adv Nutr. Osteocalcin needs vitamin K-dependent carboxylation to function in bone. (PMC)
    Schurgers LJ. Thromb Haemost. MGP is a vitamin-K-dependent inhibitor of vascular calcification. (PubMed)
  2. Observational—heart & arteries:
    Geleijnse JM et al. The Rotterdam Study: higher dietary K2 intake linked with less CHD and less aortic calcification. J Nutr. 2004. (PubMed)
    Roumeliotis S et al. Review: inactive MGP (dp-ucMGP) associates with vascular calcification and mortality. Int J Mol Sci. 2019. (PMC)
    Willeit K et al. dp-ucMGP linked to incident CVD and all-cause mortality. Atherosclerosis. 2022. (atherosclerosis-journal.com)
  3. Randomised trials—bone outcomes:
    Knapen MHJ et al. 3-year MK-7 improved K-status and slowed BMD decline in post-menopausal women. Osteoporosis Int. 2013. (PubMed)
    Rønn SH et al. 3-year MK-7 (with D3 + calcium given to both groups) showed no BMD difference vs placebo. Osteoporosis Int. 2021. (PubMed)
    Iwamoto J (review). High-dose MK-4 (45 mg/day) reduces fractures in Japanese trials (pharmacological context). Nutrients. 2014. (PMC)
  4. Food sources & markers:
    Lundberg HE et al. Jarlsberg cheese intake increased osteocalcin vs control cheese—supports K2-rich foods. BMJ Nutr Prev Health. 2022. (PubMed)
  5. UK-specific vitamin D guidance (year-round context):
    NHS: everyone should consider 10 µg (400 IU) D in autumn/winter; some groups should take it all year. (nhs.uk)
  6. MK-7 half-life (why once-daily works):
    Schurgers LJ et al. MK-7 has a longer half-life and keeps vitamin-K-dependent proteins active more consistently. Blood. 2007. (PubMed)
    Mladěnka P et al. Review of K kinetics: MK-7 ~3-day half-life vs hours for K1. Nutrients. 2021. (PMC)
  7. Bone density—how to test (UK):
    NHS explainer on DEXA (what it is, who gets it, what results mean). (nhs.uk)
    Royal Osteoporosis Society guide to DXA and interpreting T-scores in context. (theros.org.uk)
    NOGG summary: UK guideline framework clinicians use for bone assessment/treatment. (nogg.org.uk)
    FRAX (University of Sheffield): free tool for 10-year fracture risk (UK model available). (frax.shef.ac.uk)

General information only; not medical advice. If you take anticoagulant medication (e.g., warfarin) or have relevant medical conditions, consult your clinician before using vitamin K. Keep vitamin D within safe ranges unless otherwise advised, and re-test to personalise.

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Sleep and bone broth protein
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Does Bone Broth Help With Sleep?

Have you been wondering if bone broth, or protein powder with bone broth, will help with sleep? Many people use a mug of warm bone broth powder as a soothing evening ritual – but what does the science say? Let’s break down the evidence, explain the key nutrients involved, and look at how bone broth can support sleep, relaxation, and recovery. So first of all, does bone broth help with sleep?

Yes! Beef bone broth protein contains glycine, magnesium, and collagen, which can improve sleep quality by promoting relaxation, lowering body temperature, and supporting the nervous system. This makes it a natural, nutrient-rich option for better rest and recovery.

Read on to find out more about how amino acids affect sleep, how sleep affects athletic performance, and bone broth’s role in relaxation, stress, and sleep quality. Plus, get some helpful tips on how to integrate bone broth into our sleep routine!

Article Contents:

Bone broth powder is rich in glycine, which is an inhibitory neurotransmitter that is known to encourage sleep. Human studies have shown that approximately 3g of glycine taken before bed can improve sleep quality and reduce the time it takes to fall asleep. And our HPH Bone Broth Protein Powder contains 4.6g of glycine per serving!

This is because glycine lowers the core body temperature and supports serotonin and melatonin production, aiding both relaxation and sleep onset.

While these studies use isolated glycine supplementation rather than bone broth – it shows that bone broth’s natural glycine content makes it an appealing whole-food source of these benefits.

Can Bone Broth Help Reduce Stress?

Glycine isn’t all about sleep – it can also act as a calming neurotransmitter, helping to modulate stress response and lower cortisol levels. This helps to reduce stress and anxiety, making it a comforting option before bedtime to avoid lying awake with loud thoughts.

How Bone Broth Supports Relaxation

Outside of glycine, protein powder with bone broth also contains minerals like magnesium. This is another calming agent that helps regulate the nervous system and promote muscle relaxation.

Magnesium supports the “rest and digest” response, helping to lower physical tension and mental stress before bed. When taken as part of an evening routine, nutrients like this can create a natural, soothing effect that prepares the body for sleep.

Bone Broth, Gut Health, and Sleep

While many people might think the main sleep benefit of bone broth is it helping you to relax, one of the core benefits comes from its impact on digestive health.

Protein powder with bone broth contains natural collagen and gelatin content that make it a valuable ally for digestive wellness. These proteins supply amino acids like glutamine, which helps maintain the integrity of the gut lining and supports a balanced inflammatory response in the digestive tract.

A healthy gut can have a huge positive impact on sleep quality by reducing discomfort that might otherwise disrupt sleep. It also supports overall nutrient absorption, amplifying the other benefits from other nutrients and minerals. This allows bone broth to offer a comprehensive approach to recovery, resilience, and long-term sleep quality.

Practical Sleep Strategies Using Bone Broth Protein

At Human Performance Hub, we recommend bone broth protein powder to all of our clients, including top athletes. Here are a few of our ideas for how you can integrate protein powder with bone broth into your routine to maximise sleep and recovery:

Strategy Our Tips
Evening Ritual Sip a warm mug of bone broth about 30-60 minutes before bed to harness the glycine and magnesium benefits
Combine with Sleep Hygiene Reduce screens before bed, maintain a consistent schedule, and create a relaxed environment
Optimise Training Recovery Use bone broth powder post-workout or post-dinner to support joint repair, immunity, and sleep simultaneously
Use as a Snack or Shake Blend bone broth protein into a light shake – rich in collagen and amino acids – to support sleep without overloading calories or digestion
Monitor Responses Track sleep onset, waking frequency, and next-day energy. Adjust serving time or portion if needed

Guide to using bone broth protein for sleep

If you find it’s taking you too long to fall asleep after drinking bone broth protein, try having it earlier in the evening – around 60 – 90 minutes before bed. If you’re waking often during the night, a slightly larger serving could sustain its relaxing effects, whereas if you feel full, a smaller portion could be more comfortable.

Sleep Better with HPH PaleoBeef Bone Broth Protein

Ready to put science into action? Our HPH PaleoBeef Bone Broth Protein Powder is naturally rich in glycine, magnesium, and collagen – key nutrients for supporting deep, restorative sleep. Made from grass-fed, hormone-free cattle with no additives, it’s clean, nutrient-dense, and versatile.

Whether you sip it warm before bed or add it to a shake, you’re getting premium nutrition designed to help you relax, repair, and wake up ready to perform. Plus, it contains 22 grams of protein per serving!

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My Simple 7-Day Performance Reset

Back-to-Strength: My Simple 7-Day Performance Reset (Evidence-Backed)

By Roan Heming | Updated: 19 August 2025 | Reading time: ~8 minutes

When routines wobble (holidays, heat, late nights), performance drops in predictable ways: sleep gets messy, protein dips, hydration slips, joints grumble. The fix isn’t a 12-week overhaul; it’s one focused week that resets your baselines and reminds your body what “good” feels like. Below is the exact 7-day reset I use with clients—and myself—plus the why behind each lever and how to stack supplements intelligently (not excessively).

What you’ll do for 7 days

  • Protein baseline: 25–35 g per meal, 3 meals/day (top up with HPH PaleoBeef Bone Broth Protein if short).
  • Hydration: 2–3 L water daily; add a pinch of salt pre-training or use an electrolyte if you’re a salty sweater.
  • Training cadence: 2 strength, 1 conditioning, 1 long walk (60–90 min).
  • Sleep anchor: Lights out 22:30; screens off 60 min before bed.
  • Meal rhythm: 3 meals + 2 fruit snacks; pack veg into meals 2 & 3.
  • Move more: 8–10k steps; 10 min mobility post-session.

These six behaviours cover 90% of what drives energy, body comp, and training quality in a normal week.

Why it works (the evidence, simply)

 

1) Protein: hit the per-meal trigger, not just daily totals

Muscle protein synthesis is dose-responsive per meal and plateaus once you hit roughly 0.4 g/kg/meal (that’s ~30–40 g for most). Spread across the day, that lands you in the sweet spot of ~1.6 g/kg/day for strength and hypertrophy when you’re training. If you’re under on a meal, plug the gap with a clean protein source—bone broth protein is an easy, low-lactose option. (PMC, PubMed)

Coach note: If you’re 75 kg, target ~30 g per meal (breakfast, lunch, dinner). On heavy days, add a shake or bone broth with breakfast or post-training.

2) Hydration & sodium: not just water

Hydration needs jump with heat, intensity, sweat rate, and duration. Starting euhydrated and including sodium around longer/hot sessions improves fluid retention and reduces hyponatraemia risk—particularly for heavy sweaters or sessions >60–90 minutes. Practical guide: weigh in/out on a hot day; replace ~150% of losses over the next 2–4 hours and include electrolytes. (PubMed, PMC)

Coach note: A simple pinch of salt in pre-training water works. If you see salt rings on your kit, you’re likely a salty sweater.

3) Sleep: cheap performance gains

Extending sleep (even by 45–60 minutes/night) can improve sprint performance, accuracy, reaction time, mood and daytime alertness. In athletes, sleep extension improved on-court measures after several weeks—small, real improvements that compound across training blocks. (PMC)

Coach note: Protect the last hour of the day: dim lights, phone away, magnesium (see below), same lights-out time.

4) Collagen support for tissues that take a beating

If you’ve had cranky tendons/ligaments, consider 15 g collagen/gelatin + 50 mg vitamin C ~45–60 min pre-loading (skips, jumps, light plyos). This protocol increased markers of collagen synthesis in a controlled trial—useful during return-to-run/lift phases. (PubMed)

Coach note: This is in addition to your daily protein, not a replacement.

Smart supplementation (keep it tight)

I’m not a “more is better” coach. Start with food, then add 2–3 targeted products that match your goals and bloods. The stack below pairs with the reset and has decent evidence behind it.

Omega-3 (EPA/DHA): recovery and soreness

Doses around 2–3 g EPA+DHA/day in studies can help reduce post-exercise muscle soreness and markers of muscle damage, with some improvements in recovery. Nice to have during higher training loads or if your fish intake is low. (PMC, PubMed)

HPH pick: Omega-3 Ultra with your largest meal.

Magnesium (bisglycinate): sleep quality & wind-down

In populations with poor sleep, magnesium has improved sleep efficiency and latency. I like bisglycinate for tolerance; typical 200–400 mg elemental 60–90 min before bed. If you already sleep well, treat it as optional. (PMC)

HPH pick: Magnesium Bisglycinate as part of the bedtime ritual.

Multivitamin (insurance when intakes are patchy)

Athletes can develop micronutrient gaps during high-load or low-energy availability phases (iron, D, calcium risk, especially in some groups). A broad-spectrum multi with meals can cover the bases while you fix diet quality. This aligns with consensus guidance: assess needs first; supplement where there’s a rationale. (PMC, British Journal of Sports Medicine)

HPH pick: Bio-Avail Multivitamin at breakfast.

Vitamin D3 (+K): winter primer, check bloods

Vitamin D status matters for bone and muscle. For immunity, older IPD meta-analyses suggested a small protective effect against acute respiratory infections with daily/weekly dosing, especially if deficient; newer analyses are mixed. Bottom line: test, correct deficiency, and avoid mega-boluses. (PubMed, Frontiers)

HPH pick: Vitamin D3 + K Complex with food (dose guided by bloods).

Protein (PaleoBeef Bone Broth)

Use bone broth protein to reliably hit 25–35 g/meal without adding lactose or gums. Protein supplementation enhances strength and hypertrophy when total daily intake is otherwise low. (PubMed)

HPH pick: HPH PaleoBeef Bone Broth Protein post-training or with breakfast.

The 7-Day Plan

Training (choose simple, repeatable work):

  • Day 1 – Strength A: Lower-body hinge + push + accessories (40–50 min)
  • Day 2 – Long walk: 60–90 min easy pace (Easy breathing)
  • Day 3 – Strength B: Lower-body squat + pull + accessories (40–50 min)
  • Day 4 – Conditioning: 8–12 × 45 s work / 75 s easy (bike/row/run)

If you’d like a more personal training plan, feel free to let me know. Email me at info@humanhubltd.co.uk

Nutrition anchors every day:

  • Breakfast: 30–35 g protein (eggs/meat + fruit/berries). If short, add bone broth.
  • Lunch & Dinner: palm-sized protein, two fistfuls of veg, olive oil/butter; carbs to match training.
  • Snacks: 2 pieces of fruit; optional yoghurt (sheep/goat) or a small handful of nuts.

Sleep & recovery:

Lights out at 22:30, phone away after 21:30, 10 min mobility post-session.

If tendons are niggly: 15 g collagen/gelatin + 50 mg vitamin C 45–60 min before easy jumping/skipping on 3 of the days. (PubMed)

FAQs

Do I need all the supplements?

No. Pick 2–3 that solve a real problem (sleep, soreness, low fish intake, tested vitamin D insufficiency). This mirrors the IOC consensus: target use with evidence, avoid kitchen-sink stacks. (British Journal of Sports Medicine)

How much salt is “a pinch”?

Start with a small pinch (⅛–¼ tsp) in 500–750 ml water pre-training if you’re a salty sweater or training hot/long. Endurance events may need measured sodium strategies—evidence supports including sodium to aid fluid retention and reduce hyponatraemia risk. (PubMed, PMC)

What if I miss a day?

You didn’t break the reset. Resume the very next meal/sleep block.

Recommended HPH products (hand-picked)

HPH PaleoBeef Bone Broth Protein – hit that 25–40 g/meal target.

HPH Omega-3 Ultra – cover EPA/DHA if fish intake is low.

  • HPH Magnesium Bisglycinate – bedtime wind-down.
  • HPH Bio-Avail Multivitamin – short-term cover while you improve diet quality.
  • HPH Vitamin D3 + K Complex – dose to bloods, especially in darker months.

References

  1. Protein distribution & totals: Schoenfeld et al. 2018; Morton et al. 2018; Hudson et al. 2020. (PMC, PubMed)
  2. Hydration & sodium: ACSM Position Stand 2007; Review on sodium in athletes 2022. (PubMed, PMC)
  3. Sleep extension & performance: Mah et al. 2011. (PMC)
  4. Collagen/gelatin + vitamin C for connective tissue: Shaw et al. 2017. (PubMed)
  5. Omega-3 & recovery: Fernández-Lázaro et al. 2024; Makaje et al. 2024. (PMC, PubMed)
  6. Micronutrients in athletes (context) & supplement prudence: Peeling et al. 2023; IOC Consensus 2018. (PMC, British Journal of Sports Medicine)
  7. Vitamin D (performance/immunity nuance): Wyatt et al. 2024; Martineau et al. 2017; mixed newer findings. (PubMed)
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Does Beef Bone Broth Powder Strengthen Your Immunity?

Beef bone broth powder has grown in popularity in recent years, offering a simple and convenient boost for our bodies. From joint health to glowing skin, wellness communities have praised this product for a number of benefits, including immune support. As global health concerns, like the recent pandemic, are brought to the forefront of our minds, we’re looking for natural ways to strengthen and support our immune system. So, does beef bone broth powder strengthen your immunity?

Yes. There are several natural nutrients found in both broth products that can help to strengthen your immune system, including:

  • Collagen
  • Amino Acids
  • Minerals

And of course protein! 

While it’s not a complete fix alone, beef bone broth powder is fantastic alongside a balanced diet to help strengthen your immunity.

In this blog, we’ll take a look at the nutritional benefits of bone broth and how it works to support your immune system.

 

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Article Contents

 

How Does Beef Bone Broth Powder Strengthen Your Immunity?

Protein isn’t just for building muscle—it plays a crucial role in keeping your immune system strong, particularly when training hard. Athletes are advised to aim for at least 1.6 g of protein per kg of body weight per day, with intakes up to 2.2 g per kg potentially offering extra immune support during calorie deficits, heavy training blocks, travel, stress, or busy work and study periods. Higher protein intake helps your body adapt positively to exercise by supporting beneficial changes in the lymphatic system, while low-protein diets—even with the same calories and carbs—fail to deliver the same immune benefits.

Beef bone broth protein is a complete source of amino acids, including immune-supportive ones like glycine and proline, making it ideal for maintaining both performance and resilience. Increasing your daily protein—such as adding an extra shake in the afternoon or before bed—can help prevent illness-related absences from training and competition. Monitoring athlete health with simple screening tools like the Jackson questionnaire, or through more in-depth lab tests such as a complete blood count (CBC) that measures leukocytes, neutrophils, lymphocytes, and sIgA, can help detect immune issues early. By combining adequate protein intake with regular health monitoring, you can protect immunity, optimise recovery, and keep your training on track.

What Are The Immune-Boosting Nutrients In Beef Bone Broth Powder?

It can be difficult to understand why something you eat or drink could affect your immunity, but there’s actually more interaction between your gut and immune system than you might think.

70 – 80% of your immune cells are found in your gut, and nutrition can play a big part in improving your health. Your gut is the first line of defence against pathogens that can make you ill, with nutrients like collagen, amino acids, and minerals, helping your body to fight off the real threats. 

Read more here: Is Beef Bone Broth Good for Gut Health?

Collagen

Collagen has long been touted for supporting our skin and joints, but it also plays a role in the health of our guts. The peptides found in this protein are key to nourishing and strengthening the lining of your stomach and intestines, fortifying a barrier that helps to stop unwanted bacteria from making its way into your body.

Amino Acids

Collagen is also a rich source of amino acids, which are the building blocks for many processes in our bodies. A range of amino acids can be found in beef bone broth powder, some of which cannot be created by the body and must be provided through diet and supplements.

 

Read more here: Does Bone Broth Protein Powder Have All Amino Acids?

 

When we’re looking at improving our immune system, a couple of amino acids are the key: glutamine, cystine, and lysine. These amino acids are vital assistants in the body’s creation of lymphocytes – a form of white blood cell that helps the body to fight off infection. 

Some amino acids, like these, are more effective at strengthening our immune systems. Ultimately, however, all of them play a role in the strengthening of our immune system, so an adequate supply from both diet and supplements is key to long-term improvements in your health. 

Minerals

Beef bone broth powder contains a number of minerals and vitamins that can be easily absorbed by the body. Magnesium and calcium, for example, are found in most bone broth products and assist a number of bodily functions, including the immune system.

Alongside amino acids, minerals play a part in the function of our immune cells, maintain their health, and even reduce the duration and severity of common symptoms. These include:

  • Magnesium
  • Zinc
  • Selenium

How Does Beef Bone Broth Powder Reduce Inflammation?

The collagen, amino acids, and minerals found in beef bone broth powder are a key part of the reduction of inflammation in our bodies. Inflammation isn’t always necessarily a bad thing, as it helps us to isolate infections or damaged tissues. 

Our immune system begins to face a challenge when inflammation becomes chronic; the response intensifies and never fully subsides. This sustained inflammation can deplete our immune systems, making us more susceptible to various health issues, such as the common cold.

The glycine found in bone broth’s collagen can help rein in those excessive inflammatory responses, allowing your immune system to function more efficiently. Essentially, the nutrients found in beef bone broth powder allow your body to focus on fighting real threats to your health, rather than preventable inflammation.

Can Bone Broth Help Prevent Illness?

The nutrients found in beef bone broth powder do help to support your overall health and the function of your immune system. It is not, however, a guaranteed preventive measure when it comes to illness.

A stronger immune system can act as a barrier to pathogens, which would otherwise enter our bodies if we had a weakened gut lining, or ‘leaky gut’. The nutrients that are beneficial for our immune systems, found in bone broth, may also help us to reduce the severity and duration of symptoms, but it is not an immediate cure.

It’s important that you consume beef bone broth powder as part of a balanced diet and lifestyle, which may further benefit your immune system and overall health.

Boost Your Immunity With Human Performance Hub

The beef bone broth powder available here at Human Performance Hub is packed full of collagen-rich peptides, essential amino acids, and of course, protein!, designed to support your joints, gut, and your immune system.

Created with a combination of traditional European nutrition practices and modern sports science techniques, our bone broth protein powder contains beef from grass-fed animals, raised in Sweden without hormones or antibiotics, and is non-GMO and free of grains, grasses, and ensilage.

Order online at Human Performance Hub and make your immunity a priority today.

 

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Does Bone Broth Protein Powder Have All Amino Acids?

The popularity of bone broth protein powder has grown massively in recent years, becoming a staple part of health-conscious diets. Often praised for its gut-healing and joint-supporting benefits, bone broth also contains amino acids that act as the building blocks for protein. Protein is key for almost every biological function, but not every source offers the full spectrum of amino acids. So, does bone broth protein powder have all the amino acids your body needs?

Bone broth protein powder contains a broad spectrum of the key amino acids your body needs, including:

  • Glycine
  • Proline
  • Glutamine

In combination with its sources of collagen and gelatin, bone broth protein powder works amazingly well as a supplement to a balanced diet, rather than a complete protein replacement.

In this blog, we’ll run through the function of amino acids in the body, which ones are found in bone broth protein powder, and why they’re vital to your health.

 

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Article Contents

Why Are Amino Acids Essential For Your Health?

Amino acids, like those found in bone broth, are essential for many of our bodily functions, including:

  • Protein synthesis
  • Energy production
  • Brain function
  • Immune function

These functions use a combination of essential and non-essential amino acids. Essential amino acids cannot be produced within the body and must be obtained from our diet. Non-essential amino acids can be synthesised from other compounds, like protein powder with bone broth. 

Protein Synthesis

Amino acids link together to form proteins, which are essential for several bodily functions, such as:

  • Muscle growth and repair: Amino acids provide the building blocks for muscle mass and also help to repair damaged tissue.
  • Hormone and enzyme production: The hormones and enzymes involved in regulating our bodies are also often made of amino acids.
  • Healthy skin, hair, and nails: Amino acids contribute to the tissue structure and health in these areas.

Energy Production

Essential amino acids, like some of those found in bone broth protein powder, can be used directly as fuel by the muscles. Some studies, like this 2024 review, have confirmed that amino acids are especially useful for energy production during prolonged or intense exercise.

Brain Function

Thanks to their role as the building blocks of protein, amino acids are also essential for brain function. Many of the neurotransmitters (the chemical messengers) found in our brains are derived from amino acids, including:

  • Serotonin: Regulates mood and sleep.
  • Dopamine: Involved in our sense of reward, motivation and attention.

Amino acids are also involved in protein synthesis, which is key for maintaining the integrity and function of our brain cells.

Immune Function

Amino acids are critical for the function of our immune system, as they form the basis of many proteins necessary for its responses.

Some of the proteins that amino acids are involved in creating include antibodies and cytokines, which are key to our body’s immune response. Amino acids also act as fuel for the metabolic process of the cells in our immune system, which allows them to replicate and perform their functions effectively.

This means that a deficiency in amino acids can make you more susceptible to illnesses or infectious diseases. Supplementation of amino acids, through products like bone broth protein powder, can enhance our immune system and help our bodies to prevent and treat illnesses.

How Do Amino Acids Support Muscle Growth?

Your body depends on a steady supply of amino acids to build the proteins that make up your muscle tissue. Some amino acids, like valine or leucine, play a huge part in supporting the strength, recovery, and repair of our muscles.

Branched-chain amino acids (BCAAs) like these are especially important for athletes, bodybuilders, or anyone who takes part in strength training, as they help to reduce muscle breakdown and support faster recovery.

Why Is Obtaining All Essential Amino Acids Important?

Essential amino acids are the basis of our proteins and are key in many processes our bodies use to function every day. Our bodies cannot produce essential amino acids, so they need to be obtained through diet or supplements.

Taking supplements, like protein powder with bone broth, is especially useful if you can’t get enough amino acids from your diet, or if your body has increased needs due to more intense exercise. Supplements aren’t a substitute for a healthy, balanced diet, but can help you avoid the side effects of deficiency if you’re an athlete or have limited food options.

 

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The Key Amino Acids In Bone Broth Protein Powder

The creation process of bone broth allows the nutrients, minerals, and amino acids to be extracted from animal bones and connective tissues. When this bone broth is dehydrated and turned into a protein powder, we’re left with a concentrated source of specific amino acids, especially those found in collagen.

Collagen-Rich Amino Acids

The amino acids that are most commonly found in protein powder with bone broth are:

  • Glycine: Promotes healthy skin and joints, has anti-inflammatory properties, and aids in digestion.
  • Proline: Plays a key role in maintaining healthy connective tissue.
  • Hydroxyproline: Forms as a result of proline interaction with vitamin C, and stabilises the collagen structures in skin, tendons, and ligaments.

It’s unlikely to find these amino acids in large amounts in other protein sources, which gives bone broth protein powder a unique advantage in the health of our skin, joints, and guts.

Are All Of The Essential Amino Acids Present?

There are nine essential amino acids that the body cannot produce on its own and must be obtained through diet or supplementation.

  1. Histidine
  2. Isoleucine
  3. Leucine
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine

Bone broth protein powder does contain these essential amino acids, like leucine, isoleucine, and valine. 

Bone broth protein powder contains several amino acids, especially those that are collagen-specific, but needs to be taken alongside more complete sources, like meat, eggs, soy, or chia seeds, to offer the full spectrum.

How Does Bone Broth Protein Powder Compare To Other Sources?

Bone broth has a very different amino acid profile from other sources of protein, like whey or soy. Those other sources are typically considered complete proteins and provide all nine essential amino acids needed for overall health. 

However, bone broth protein powder excels in specific areas, like skin, gut, and joint health. This means it is ideal for those looking to improve these areas and is vital alongside other protein sources for a complete amino acid profile. It’s also a natural source of collagen and is easier on the gut, which takes it a step above whey or soy for most people.

Read more: Beef Bone Broth Protein vs Whey: Which Is Better?

Get Your Essential Amino Acids With Human Performance Hub

Created through a combination of traditional European nutrition practices and modern sports science techniques, our bone broth protein powder is packed full of collagen-rich peptides and essential amino acids. Our products are designed to support joint integrity, boost recovery, and reinforce gut health.

Our bone broth protein powder contains beef from grass-fed animals raised in Sweden without hormones or antibiotics, and is non-GMO and free of grains, grasses, and ensilage.

Order online at Human Performance Hub and start your journey towards better overall health today.

 

BUY BONE BROTH PROTEIN

 

 

 

 

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Boost Your Immunity with Protein: Why Athletes Need Bone Broth Protein

Protein isn’t just about muscle gains. While athletes often emphasise protein for building strength and enhancing recovery, many overlook its crucial role in supporting the immune system—especially during periods of intense training or stress.

Protein and Immunity: What Does the Research Say?

Scientific evidence strongly supports the critical role protein plays in maintaining immune function. According to a seminal paper published in the Journal of the International Society of Sports Nutrition (Jäger et al., 2017), athletes should consume at least 1.6 grams of protein per kilogram of body weight daily to sustain performance and immune health. However, research published in Frontiers in Nutrition (Witard et al., 2019) suggests that higher intakes—up to 2.2 grams per kilogram per day—can provide additional immunity support, particularly under conditions of calorie restriction or elevated stress.

Why Higher Protein Matters During Stressful Periods

Training intensely, frequent travel, stress from academic or professional commitments, and calorie deficits all place your body under significant strain. Increasing your protein intake during these periods can enhance your body’s resilience. A study from the European Journal of Applied Physiology (Gleeson & Bishop, 2000) highlighted that low-protein diets—even when calorie and carbohydrate levels are matched—do not deliver the same immune-supportive benefits seen in higher-protein diets.

In practical terms, if you’re experiencing a scratchy throat, fatigue, or general malaise during intense training phases, it could indicate your protein intake is insufficient for your immune demands. Adding an extra high-quality protein source, like our HPH Paleo Beef Bone Broth Protein, can make a significant difference.

Maximising Immune Response Through Protein

Adequate protein intake has been shown to positively impact the lymphatic profile—crucial for immune surveillance and response (Walsh et al., 2011). By consuming protein strategically, especially post-exercise or before sleep, you can maximise these immune-enhancing benefits.

Practical Steps for Coaches and Athletes

Monitoring athletes for signs of immune stress is vital. Tools like the Jackson questionnaire offer a cost-effective method for community screening, helping identify athletes who regularly miss training sessions or competitions due to illness.

For a deeper dive, laboratory testing—particularly a complete blood count (CBC)—can pinpoint underlying immune issues. CBC tests measure leukocytes, neutrophils, lymphocytes, and secretory immunoglobulin A (sIgA), distinguishing between healthy athletes and those at risk of overtraining (Gleeson et al., 2017).

Here are my actionable recommendations:

  • Aim for a minimum protein intake of 1.6g/kg/day.
  • Increase up to 2.2g/kg/day during intense training or stressful periods.
  • Supplement strategically—consider an extra shake of our nutrient-rich HPH Paleo Beef Bone Broth Protein during the day or pre-bedtime.
  • Monitor your athletes consistently, utilising tools like the Jackson questionnaire and CBC lab tests for proactive management.

Conclusion

Prioritising protein is not just about muscle—it’s fundamental to a robust immune system, ensuring peak performance and sustained health. Take control of your nutrition today and explore the superior quality and immune-supportive properties of our HPH Paleo Beef Bone Broth Protein.

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References:

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