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Our monthly nutritional news letter with the latest research and thinking.

Best sports supplement?

If you’re a recreational runner then you are probably doing it for health reasons. If you’re a serious athlete then you should know that you are pushing your body hard and in doing so you are increasing your need for essential nutrients. Either way, there is one clear cut winner in the nutritional stakes. A good, old fashioned chicken broth. Multivitamin supplements are ok but they don’t really cut it in comparison to a good broth. Rich broth is an ancient remedy handed down through the generations. Not only does it contain an abundance of minerals, it improves hydration because it is full of easily absorbed electrolytes. The gelatine contained in a properly prepared broth aids digestion (show me an athlete without digestive issues) and also contains large amounts of the amino acids arginine and glycine that help us to utilize protein more effectively. A good broth also nourishes the blood and this is of particular importance to female runners. So given the choice of a post run homely, comforting chicken broth or a processed bottle of sugar water with added artificial sweeteners, I know which one I’ll be reaching for.

To make a good broth use;

1 whole chicken or chicken legs and thighs (reserve the breast for other uses) preferably organic/free range. Cut into several pieces.
1 large onion chopped
2 carrots chopped
2 stick celery chopped
1 tablespoon of vinegar (releases the gelatine more easily)
Parsley
Lots of water to cover

Method
Leave all the ingredients (except the parsley) to soak for around an hour.
Bring to the boil and remove the scum that rises to the top. This should take no more than 10 minutes.
Cook for 3 – 10 hours. The longer you leave it the better.
10 minutes before the end of cooking, add the chopped parsley.
Remove the chicken from the broth and reserve the meat for other uses (great for salads). Strain the stock and refrigerate until the fat rises and congeals at the top. Skim that off and what you have left can be refrigerated (up to 5 days) or frozen for use as you please.

Not only is it extremely health, it tastes great too.
For a great post run drink or general tonic warm a mug full of broth, add a pinch of raw salt and enjoy.
Can also be used to simmer vegetables or for soups and sauces
Recipe from Nourishing Traditions – Sally Fallon